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

15:00-20:00 Transition to Strength Endurance

20:00-44:00 Strength Endurance

44:00-50:00 Transition to Optional Accessory Work

50:00-55:00 Optional Accessory Work

55:00-60:00 Cool-down

General Warm-up

3 rounds

Forearm Stretch

Down Dog with calf stretch

PVC Front Rack Stretch

PVC Pass Throughs

PVC Good Mornings

Strength Endurance Prep

2 Rounds

5 Plate Upright Rows

10 Plate Russian Twists

6 Barbell Curls

4 Barbell Windshield Wipers

Strength Endurance:

AMRAP 10:

10 Plate Upright Rows (VIDEO)

20 Plate Russian Twists (10 each way)

—4 minutes rest—

AMRAP 10:

10 Barbell Curls @45/35

10 Barbell Windshield Wipers (VIDEO)

PARTNER OPTION:

• AMRAP 10, 6 Plate Upright Rows, 12 Plate Russian Twists, alternate rounds

• 4 minutes rest

• AMRAP 10, 8 Barbell Curls, 6 Barbell Windshield Wipers, alternate rounds

GO BEYOND Accessory Work

50 Back Extensions or Supermans