| Friday | |
| AM Session | Running Intervals |
| 1 | 1X1200m Run – rest 2 min |
| 3X400m – Rest 1 min b/t sets | |
| 4X200m Run – rest 1 min – AIM for same time | |
| 2 | 10 Min EMOM |
| 30 Sec Weighted Front Plank | |
| PM Session | |
| 1 | PC + Push Press + Push Jerk – 1.2.3 – build to a heavy |
| rest as needed | |
| 2 | 4 Sets @85-90% of A – rest 2 mins b/t sets |
| 3 | 4 Sets |
| 20 GHD Sit-Ups | |
| 10 Dual DB Walking Lunges X 10/ Leg | |
| rest 1-2 mins | |
| 3 | C) 20 Min EMOM |
| Min 1 – 20 WB (20/14) | |
| Min 3 – 12/9 Cal AD | |
| Min 3 – 20 alt DB Snatch (50/35) | |
| Min 4 – 20 Pull-Ups | |
| Min 5 – rest |
