0:00-25:00 General/Specific Warm-up

25:00-30:00 Transition to Endurance

30:00-50:00 Endurance

50:00-60:00 Cool-down

General Warm-up

3 rounds

PVC Front Rack Stretch

PVC Pass Throughs

PVC Around the Worlds

PVC Figure 4 Stretch

PVC Lat Stretch

PVC Overhead Squats

Endurance Prep

3 Rounds

3 KB Upright Rows

2 Single Arm KB Push Press (2 each arm)

3 Burpees

10/6 Calorie Bike

Endurance:

“Let Freedom Ring”

AMRAP 20

7 KB Upright Rows @53/35

4 Single Arm KB Push Press (2 each side)

17/11 Calorie Bike

7 KB Goblet Squats

6 Lateral Bar Burpees over KB

SCORE: Rounds + Reps

PACE GOAL: 5-7 Rounds

FEEL:

• Grindin’ All Your Life

• Mental battle to keep moving consistently throughout

STRATEGY:

• Singles on the KB Upright Rows

• Unbroken on the Push Press

• RPE 7 on the Bike

• Steady, unbroken on KB Goblet squats

• Slow and steady on the burpees

NUMBERS FOR THE WORKOUT:

• 7/4/1776

PARTNER OPTION:

• Partner AMRAP 20

• Partner 1 does the cleans and Push Press in round 1, split the bike, Partner 2 does the KB Goblet squats and burpees in Round 1…switch in round 2

BEGINNER: 26/18

SCALED: 35/26

Rx+: 70/53