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

15:00-20:00 Transition to Endurance

20:00-47:00 Endurance

47:00-60:00 GO BEYOND Accessory Work (optional)

47:00-60:00 Cool-down

General Warm-up

3 Rounds

PVC Lat Stretch

PVC Good Mornings

PVC Figure 4s

Thread the needle

Endurance Prep

2 Rounds

10/8 Calories Row/Bike (one round of each)

10 Alt. DB Snatch

10 Lunges

Endurance:

Partner AMRAP 12

50/40 Calorie Row

50 Alt. DB Snatch @50/35

—3 minutes rest—

Partner AMRAP 12

40/30 Calorie Bike

40 Single DB Lunges

PACE GOAL: 3-4 rounds of each AMRAP

STRATEGY:

• split reps/calories as needed

• enjoy fitness

EQUIPMENT CONSIDERATIONS

• split class in half and have them start on different AMRAPs if needed

BEGINNER: 25/15, no weight on lunges

INTERMEDIATE: 35/20

SPORT: 70/50

COMP: 100/70

GO BEYOND Accessory Work

50 Inverted Rows

100 Scissor Kicks