| Friday | |
| AM Session | Running Intervals |
| 1 | 12X200m Run – rest 1 min – AIM for same time |
| 2 | Accumlate 50 Strict T2B |
| *Every Break 10 Ab-Mat Sit-Ups | |
| PM Session | |
| 1 | Push Press + Push Jerk – 2.2 – 5 Sets @Tough Load |
| rest as needed | |
| 2 | 10 Min EMOM |
| 1 – Dual KB Front Rack Lunges X 50 FT – @Tough Load | |
| 2 – 4-5 Step In Box Jumps – High as possible – Pick a challenging Height | |
| 3 | C) 24 Min EMOM |
| 1- 12-15 Pull-Ups | |
| 2- 10-15 Thrusters (65/45) | |
| 3- 40-60 DU | |
| 4- 15-20 Push-Ups | |
| 5- 10-15 KBS (70/44) | |
| 6- 7-10 BJ Over (24/20) |
