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

20:00-25:00 Transition to Endurance

25:00-55:00 Endurance

55:00-60:00 Cool-down

General Warm-up

3 rounds

PVC Pass Throughs

PVC Around the Worlds

PVC Good Mornings

PVC Front Rack Stretch

PVC Ankle Mobility

PVC Overhead Squats

Endurance Prep

3 Rounds

10 Plate Hops

5 Double DB Push Press

5 Inverted Rows

5 Half Burpees

WOD:

Partner Every 5 minutes for 30 minutes

40 Plate Hops

20 Double DB Push Press @35/20

20 Inverted Rows (VIDEO)

20 Half Burpees (VIDEO)

SCORE: Time

*rest is whatever time is remaining in the 5 minutes

*split reps with partner

PACE GOAL: 4:00 or less

FEEL:

• Grindin’ All My Life

• The movements will challenge your full body strength and stamina, the rest should be just enough until the later rounds to keep moving at a consistent pace

BEGINNER: 15/10

SCALED: 25/15

Rx+: 50/35, Full Burpees