0:00-15:00 General/Specific Warm-up

15:00-20:00 Transition to Endurance

20:00-50:00 Endurance

50:00-60:00 Cool-Down

General Warm-up

3 rounds

Banded Pass Throughs

Banded Pull Aparts

Banded Good Mornings

Banded Overhead Squats

Up Dog to Down Dog with Calf Stretch

Endurance Prep

2 Rounds

10 Single KB Upright Rows

10/8 Calorie Row

10 Single KB Hang Snatch

100m Run

Endurance:

Partner 5 Rounds For Time

20 Single KB Upright Rows @53/35

30/24 Calorie Row

20 Single KB Hang Snatch @53/35

400m Run

PACE GOAL: 25:00-30:00

FOCUS:

• Interval endurance over a long time domain

STRATEGY OPTIONS:

• Both hands on one KB, 10s

• Split the Row

• 10s on DB Snatch

• 100s or 200s on the Run

WEATHER CONSIDERATIONS:

• If the weather is too cold or bad, then sub 100 Mountain Climbers in place of the run

INDIVIDUAL OPTION:

• AMRAP 25

• 12 Single KB Upright Rows @53/35

• 18/14 Calorie Row

• 12 Single KB Hang Snatch @53/35

• 200m Run

BEGINNER: 26/18, 25/20 Calorie Row, 300m Run

SCALED: 35/26

Rx+: 70/53

GO BEYOND Accessory Work

Superset: 5 sets

10 Inverted Rows (VIDEO)

10 Hollow Rocks