8am Endurance: Scaling and solo options available
Team Endurance, you go i go
15 min max cals on a bike, switch every minute
straight into
15 min max cals on rower, switch every minutes
straight into
15 max 400 meter runs, switch every 400.

Score is calories plus 1 point for every 400m run



9am Mobility

10am Class Workout:
Warm Up:
2 Rounds:
1 min Run(200m)-Bike-Run
10 Jumping Air Squats
5 Empty Bar Good Mornings
7 Empty Bar Power Clean + Push Press

Workout: Partner
As many meters as possible in 7 mins of:
Dumbbell Lunge 50/35INT-35/25 BEG-25/15
You can rack these however you’d like. Anyone want to try Overhead??
Switch every 50m

REST 5 MINS

Split work as needed
4 min Per Station For max Reps:
Power Clean 135/95 INT-115/75 BEG-95/65
Rest 2 mins
Push Press 135/95 INT-115/75 BEG-95/65
Rest 2 mins
Clean & Jerk 135/95 INT-115/75 BEG-95/65



–Coaches Notes:–
That first section will purely be how much you want to hold on to those Dumbbells. Find a weight that can get you from maybe 100m to almost 200m worth of distance. We won’t make you wedding march your steps but you will need to stand all the way up as you step through. That second workout will also be about just hanging on to that barbell. One of the movements will be smoother for you to handle so use that to your advantage.