| Friday | |
| AM Session | Running Intervals |
| 1 | 1X800m Run – rest 1 min |
| 3X400m – Rest 1 min b/t sets | |
| 6X200m Run – rest 1 min – AIM for same time | |
| 2 | 10 Min EMOM |
| 1 – 20 Sec Hollow Rock | |
| 2 – 8 Strict T2B | |
| PM Session | |
| 1 | PC + Push Press – 2.3 – 5 Sets @80% of Push Press RM |
| rest as needed | |
| 2 | 5 Sets |
| 10 BJ Overs (30/24) | |
| 50 FT Front Rack WL (155/105 | |
| rest 2 mins b/t sets | |
| 3 | C) 20 Min EMOM |
| Min 1 – 3 Bar Facing Burpees + 7 Thrusters (95/65) | |
| Min 2 – 5 BJ Overs (24/20) + 7-8 C2B | |
| Min 3 – 3 Bar FAcing Burpees + 7 Push Press (95/65) | |
| Min 4 – 5 BJ Overs (24/20) + 7-8 KBS (70/53) |
