| AM Session | Running Intervals |
| 1 |
4X400m – Rest 1 min – only one min rest b/t sets – Be Smart
|
| 8X200m Run – rest 1 min – AIM for same time | |
| 2 | Accumlate 6 min Front plank as fast as possible |
| PM Session | |
| 1 |
Push Press + Push Jerk + Push Press + Push Jerk – 1.1.1.1 – 5 Sets @Tough Load
|
| rest as needed | |
| 2 | 5 Sets – rest as needed |
|
Overhead Walking Lunges X 6 Reps / Leg @Moderate Load
|
|
| 50 Ft Broad Jump | |
| 3 | C) 20 Min EMOM |
| Min 1 – 200m Run | |
| Min 2 – 4-5 PS (165/105) | |
| Min 3 – 3-5 Ring Muslce Ups + 3-5 Ring Dips | |
| Min 4 – 60 DU |
