0:00-15:00 General/Specific Warm-up
15:00-20:00 Transition to Endurance
20:00-45:00 Endurance
45:00-60:00 Cool-down
General Warm-up
2-3 Rounds
Hip Openers
Ankle Mobility
PVC Pass Throughs
PVC Good Mornings
PVC Overhead Squats
Endurance Prep
2-3 Rounds
2 Strict Pull-ups
10/8 Calorie Bike
10 Plate Sit-ups
10 Plate Box Step-ups
Endurance:
Partner 4 Rounds For Time
10 Strict Pull-ups
20/14 Calorie Bike
30 Plate Sit-ups (VIDEO)
40 Plate Box Step-ups
PACE GOAL: 22:00-25:00
FOCUS:
Fitnessing with friends
STRATEGY:
Singles back and forth, 3/2 or 5s on strict pull-ups
Split the bike in half
15s or 8/7s one the Sit-ups
10s on the step-ups, hold the plate wherever you want
EQUIPMENT CONSIDERATIONS
Add another machine if needed and alternate rounds
INDIVIDUAL OPTION:
Every 5 minutes for 20 minutes
6 Strict Pull-ups
12/9 Calorie Bike
12 Plate Sit-ups
12 Plate Box Step-ups
*find a challenging plate for each movement, select a box height that puts your leg at around 90 degrees when your foot is on the box
GO BEYOND Accessory Work
100 Russian Twists (50 each way)