| AM Session | Intervals+Core |
| 24 Min EMOM | |
| Min 1 – 100m Run + 6-8 Burpees | |
| Min 2 – 15/12 Cal Row | |
| Min 3 – 100m Run + 6-8 BJ Overs (24/20) | |
| Min 4 – 12/9 Cal Row |
| Single Arm Push Press X 8/ Arm – pick Load |
| 1 Min FLR on Rings |
| X 3 sets – rest as needed |
| 4X4 Squat Snatch @75-78% – Aim for Perfect Reps here – Drop and Reset and rest as needed |
| 3X5 Paused FS @21X1 – 75-78% of FS RM – rest as needed |
| Long Aerobic |
| Kelly 5 – Rounds |
| 400m Run |
| 30 WB |
| 30 BJ (24/20) |