| Friday | |
| AM Session | 30 Min Run X80% effort |
| Run consectivutely for 30 minutes – Effort should pick up from last two weeks | |
| PM Session | |
| A1) |
Push Jerk @31X2 X 4-5 Tough reps – rest 30 sec
|
| A2) |
5 -7 strict Ring Pull-ups – rest 30 sec
|
| A3) |
DB Bent Over Row @21X2 X 10 reps/ arm
|
| X 3 Sets – rest 2-3 mins | |
| B) | 4 Sets: |
| 600m Run | |
| 19 Pull-Ups | |
| 16 WB (25/16) | |
| 12 Burpee Box Jumps | |
|
rest 2 mins – mix and match every sets
|
|
| D) | 10 Min EMOM |
| 1 – 30 Sec Hollow Rock | |
|
2 – 20 Sec WEighted Hollow Hold – plate oh and DB b/t feet
|
