BASIC ENDURANCE

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RPE 9

Warmup 4 MINS

AMRAP

10x Forward Lunge
15s High Knee Run
10x Air Squat
15s High Plank Hold

ENDURANCE The Last Dance 38MINS

For time, TC 38mins

600m Run
50x DB Goblet Squat
600m Run
40x Single Arm DB Thruster
600m Run
30x Single Arm Devil’s Press
600m Run
40x DB OH Single Arm Walking Lunge
600m Run
50x Burpee Over DB

Rx 15kg/22,5kg, use the same weight throughout all the moves.

S1: Jogg 400m, reduce weight, reduce reps as follows: Goblet 40x, Thruster 30x, Devil 20x, Lunge 30x, Burpee 40x

S2: Power Walk 300m, reduce weight, reduce reps as follows: Goblet 30x, Thruster 20x, Devil 10x, Lunge 20x, Burpee 30x