| Thursday |
| A) OPEN GYM |
| B) 6rounds @75% effort |
| 1:00 no push up burpees |
| 1:00 walking lunges |
| 1:00 singles |
| 1:00 Russian KBS |
| 1:00 ABMSU |
| C) Running intervals – aim for consistent times /set |
| 1x 800m run rest 1:1 |
| 3x 400m run rest 1:1 |
| 4 x 200m run rest 1:1 |
| D) Kipping/Butterfly PU progression |
| 4 rds for quality – rest as needed |
| 5 kip starts |
| :20 weighted hollow hold (weight between feet) |
| 7 dlb leg box drill |
| :30 arch hold |
Bedlam Thursday
