0:00-15:00 General/Specific Warm-up

15:00-20:00 Explanation of Accessory Work

20:00-29:00 Accessory Work

29:00-35:00 Transition to Endurance

35:00-55:00 Endurance

55:00-60:00 Cool-down

General Warm-up

3 Rounds

10/10/10 Arm Circles (forward/backward/side to side)

Arm Across Shoulder Stretch

Pec Stretch on Rig

Child’s Pose

Scorpions

Seated Hip Openers

Accessory Work

Double DB Curls 3x8

Bench Dips 3x12

Side Planks 3x20 seconds each side

FOCUS:

• Bicep, Tricep and Core Strength

• Reps decreased on Curls, try to increase weight

• Reps/time increased on Dips and planks

OPEN TIME OPTION:

• 9 minutes

CONTROLLED TIME OPTION:

• Alt. EMOM 9: M1: Curls, M2: Dips, M3: Planks

Endurance:

AMRAP 20

400m Run

20 Single DB Overhead Lunges @50/35

20 Inverted Rows (VIDEO)

SCORE: Rounds + Reps

PACE GOAL: 4-5 Rounds

FEEL:

• Steady Eddy or Betty

• Muscle fatigue will slowly accumulate and make the last 5-7 minutes tough to hang on to your pace

WEATHER CONSIDERATIONS:

• 300yd shuttle inside if needed because of bad weather

• You could Row if you didn’t utilize that yesterday

BEGINNER: 200-300m Run, no weight on Lunges, Ring Rows

SCALED: 35/20 (if the overhead is going to severely limit their weight, then it is better to shoulder or hold the weight to keep it heavier and keep the stimulus)

Rx+: 70/50