Day 5 Week 3 of 4 S&E Track

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

15:00-20:00 Transition to Endurance

20:00-55:00 Endurance

55:00-60:00 Cool-down

General Warm-up

3 Rounds

Up Dog to Down Dog

Pigeon Stretch

Lying Glute Stretch

Infant Squats

Endurance Prep

2-3 Rounds

1 Turkish Get-up

3 Double DB Thrusters

5 Burpees

7 Russian KB Swings

Endurance:

20 Rounds for Time

1 Turkish Get-up (alternate arms each round) @53/35

3 Double DB Thrusters @35/20

5 Burpees

7 Russian KB Swings @53/35

PACE GOAL: Fitness with friends

FOCUS:

BEGINNER: 26/18, 15/10, Up Downs

SCALED: 35/26, 25/15

Rx+: 70/53, 50/35

GO BEYOND Accessory Work

100 Bench Dips