SE Track, Day 4, Week 4 of 5, Cycle 1, Phase 1

0:00-10:00 General Warm-up

10:00-15:00 Explanation of Endurance Prep and Endurance

15:00-21:00 Endurance Prep

21:00-26:00 Transition to Endurance

26:00-56:00 Endurance

56:00-60:00 Cool-down

General Warm-up

2 Rounds

20-30 seconds On All Fours wrist/forearm mobility

20-30 seconds each side Banded Bicep/Shoulder Stretch

20-30 seconds each side Banded Tricep Stretch

20-30 seconds each side Banded Lat Stretch

10 Banded Pull Aparts

10 Face the Wall Squats

—then—

3 Rounds

DB Complex: 6 Single DB Curl to Press each arm + 6 DB Goblet Squats

MANAGEMENT:

Endurance Prep

3 Rounds

10/8 Calorie Machine of your choice

4 Single DB Renegade Row (8 total push-ups, 4 rows per side)

10 Air Squats

MANAGEMENT:

I would have all machines lined up before class starts, this is the time to organize who is using what machine

Endurance

Partner Max Calories in 30 minutes

Machine of your choice

*EVERY 3 MINUTES (10 sets): Alternate between 6 Single DB Renegade Rows and 12 Air Squats (5 sets of each)

SCORE: Calories

GOAL: Breathe, move, enjoy cardio weightlifting

PACE: Steady Eddy or Betty…the work to rest ratio should allow you to keep moving consistently

FOCUS/STRATEGY:

3,2,1…Go you and you partner both complete 6 Single DB Renegade Rows (6 total Push-ups, 3 Rows each arm), then begin on your calories, at the 3:00 mark you and your partner will each complete 12 Air Squats, then back to your calories
CLOCK COUNTING UP: You will do the Single DB Renegade Rows at the 0:00, 6:00, 12:00, 18:00 and 24:00, you will do the Air Squats at the 3:00, 9:00, 15:00, 21:00 and 27:00

INDIVIDUAL OPTION:

Alt. EMOM 32: M1: Max Calories machine of your choice, M2: Max Single DB Renegade Rows, M3: Max Air Squats, M4: Rest

EQUIPMENT CONSIDERATIONS:

Should have enough machines since it is partner and machine of your choice
Even with the Individual option you could start some people on different movements, rotate through and then all rest at the same time

LOGISTICS:

I would line all of the machines up along one side or multiple sides of the gym to give plenty of room for the barbells