| 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 |
