Friday |
|
AM Session |
Running Intervals |
1 |
1X1600m Run – rest 3 min |
|
2X800m – Rest 2 min b/t sets |
|
2X400m Run – rest 1 min |
2 |
10 Min EMOM |
|
40 Sec Weighted Front Plank |
PM Session |
|
1 |
PC + Push Press – 1.3 – Build to a heavy – rest as needed |
2 |
PC + Push Jerk – 1.2 – Build to a heavy – rest as needed |
3 |
3 Sets: |
|
Single Arm DB OH Walking Lunges X 50FT @tough Load |
|
8 DB Facing Burpees |
|
Single Arm DB OH Walking Lunges X 50 FT @tough load |
|
rest 1 min |
4 |
20 Min EMOM |
|
Min 1 – 6-7 Squat Snatch (115/75) |
|
Min 2 – 50-60 DU |
|
Min 3 – 10-12 FS (115/75) |
|
Min 4 – 4-7 Ring Muscle Ups |
|
Min 5 – 100m Recovery Run – Use this minute as a recovery minute |