| Friday | |
| AM Session | Running Intervals |
| 1 | OFF |
| 2 | |
| PM Session | |
| 1 | Push Press – Build to a heavy |
| 2 |
Back Rack Walking Lunges X 4/LEG – HEAVY AS POSSIBLE
|
| 30 Sec Rest | |
| 6-8 Back Squats @Same load of Lunges | |
| 30 Sec rest | |
| 50FT HS Walk | |
| 3 Sets: – rest 2-3 mins | |
| 3 | For Time: |
| Buy-In – 1K Row | |
| Then 3 Rounds: | |
| 21 DL (135/95) | |
| 15 HPC | |
| 9 Bar Facing Burpees | |
| 6 S20H |
