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

20:00-25:00 Transition to Endurance

25:00-53:00 Endurance

53:00-60:00 Cool-down

General Warm-up

3 Rounds

Child’s Pose

Scorpions

Pigeon Stretch

Lying Hamstring Stretch

Standing Quad Stretch

Calf Stretch on Wall or Rig

Endurance Prep

2-3 Rounds

4 KB Gorilla Rows

4 Double DB Push Press

6 MB Lunges

10 Mountain Climbers

Endurance:

Partner AMRAP 28

10 KB Gorilla Rows @53/35

10 Double DB Push Press @35/20

10 MB Lunges @20/14

30 Mountain Climbers

*alternate full rounds with partner

SCORE: Rounds + Reps

PACE GOAL: 12-16 Rounds

BEGINNER: 26/18, 15/10, No weight on Lunges

SCALED: 35/26, 25/15, 14/10

Rx+: 70/53, 50/35, 30/20