0:00-20:00 General/Specific Warm-up

20:00-28:00 Transition to Endurance

28:00-50:00 Endurance

50:00-60:00 Cool-down

General Warm-up

3 Rounds

Lying Hamstring Stretch

Lying Quad Stretch

Lying Quad Stretch

Thread the Needle

Inchworms

Endurance Prep

2 Rounds

10/7 Calorie Bike

8 Single DB Hang Clean & Jerks

6 MB Sit-ups

Endurance:

“Double Deuce”

AMRAP 22 for Quality

22/15 Calorie Bike

22 Single DB Hang Clean & Jerks @50/35

22 MB Sit-ups @20/14

SCORE: Rounds + Reps

PACE GOAL: 5-6 Rounds

FEEL:

• Steady Grind

• Nothing will seem overly terrible, but nothing will seem easy either

STRATEGY:

• RPE 7 on the Bike, good push but something you can maintain

• Switch hands as needed on the Hang Clean & Jerks

• Steady pace on the MB Sit-ups

EQUIPMENT CONSIDERATIONS:

• You can have two people share a bike and have one go in reverse order for the AMRAP

BEGINNER: 25/15, no weight on Sit-ups

SCALED: 35/20, 14/10