| Friday | |
| AM Session | Running Intervals |
| 1 | 2X1600m Run – rest 6 mins – Aim for same time trial miles |
| 2 | 5 Sets: |
| 1 Min FLR Hold on Rings | |
| 1 min rest | |
| PM Session | |
| 1 | Push Jerk + Split Jerk – Build to a heavy |
| 2 | 3 Sets: |
| Back Rack Walking Lunges X 100Ft – rest 30 Sec | |
| 8 Dual KB Front Squats @Moderate Load | |
| rest 2 mins | |
| 3 | 24 Min EMOM |
| Min 1 – 6-8 Burpee BJ Overs (24/20) | |
| Min 2 – 8-10 C2B | |
| Min 3 – 12/9 Cal Row | |
| Min 4 – 3-4 PC + OH (185/135) |
