0:00-20:00 General/Specific Warm-up
20:00-25:00 Transition to Endurance
25:00-51:00 Endurance
51:00-60:00 Cool-down
General Warm-up
3 Rounds
Banded Pass Throughs
Banded Around the Worlds
Banded Lat Stretch
Banded Tricep Stretch
Banded Good Mornings
Banded Overhead Squats
Endurance Prep
3 Rounds
10/8 Calorie Row
8 Russian KB Swings
6 Shuttle Sprints
4 Single DB Push Press
Endurance:
Partner AMRAP 26
40/36/32 Calorie Row (Male/Mixed/Female)
40 Russian KB Swings @53/35
20 Shuttle Sprints (10yd zones)
20 Single DB Push Press @50/35
SCORE: Rounds + Reps
PACE GOAL: 3 Rounds
FEEL:
Steady Eddy or Betty
The work to rest ratio should be enough to maintain a consistent pace throughout
STRATEGY:
10/20/10 (9/18/9, 8/16/8) on the Row
10s on Swings
Alternate every down and back on shuttles, 20 total lengths (10 down and backs)
It is 10 total per person, 5 each arm
BEGINNER: 30/27/24 Calorie Row, 26/18, 25/15
SCALED: 35/26, 35/20
Rx+: 70/53, 70/50