| Monday | |
| AM Session | Intervals/Core |
| 1 | 8X500m Row – rest 2 mins |
|
*Start @75% effort and increase your output throughout the 8 sets. The goal is to get a better time every set and the final 8th set is the fastest set
|
|
| PM Session | Clean+FS/BS/Gym Skill/ |
| 1 | Every 90 Sec X 6-8 Sets – Clean + FS – 2.3 |
| *work to a heavy through 6-8 Sets | |
| 2 | BS 5X3 @85%+ of BS RM for all sets |
| 3 | For Time: |
| 75 T2B | |
| *Every break 100m run | |
| 4 | 8 Min AMRAP |
| 3 PS (155/105) | |
| 6 Bar Facing Burpees | |
| 9 WB (20/14) | |
| 5 | 5X8 GH Raises – 31X1 – rest as needed |
