| Monday | |
| AM session | |
| A) | 1500m row |
| Rest 3 mins | |
| 1200m row | |
| Rest 3 mins | |
| 1k Row | |
| Rest 3mins | |
| 750m row | |
| B) | 8 Min EMOM |
| 5-6 Strict T2 Rings | |
| PM Session | |
| A) | FS – 8.7.6.8.7.6 – rest as needed – all good working sets |
| B) | 10 Min EMOM |
| 2 Squat Snatch @60% of RM – drop and reset every time | |
| C) | For Time: |
| 800m Run | |
| 50/35 Cal AD | |
| 800m Run | |
| 50 Box Jumps (24/20) | |
| D) | Barbell Weighted Glute Bridge 3X10 Reps @moderare load |
