| Friday | |
| AM Session | 30 Min Run X75% effort |
| Run consectivutely for 30 minutes – The goal is to run at a consistent pace to where you wont stop to walk | |
| PM Session | |
| A1) | Push Jerk @31X2 X 6-8 Tough reps |
| A2) | AMRAP Strict Pull-Ups @21X3 – go till failure while holding tempo |
| B) | 3-4 Sets: |
| 12 Push Press (135/95) rest 20-30 sec | |
| 25 FT HS Walk – rest 20-30 sec | |
| 12-15 Pull-Ups | |
| rest 2 Mins | |
| C) | Fittest Experience Qualifier workouts |
| D) | 10 Min EMOM |
| 1 – 15 GHD | |
| 2 – 30 Sec Weighted Sorenson Hold – plate to chest |
