| Friday | |
| AM Session | For Time: |
| 2X2k Row @85-90% Effort – | |
|
rest 5 mins – Effort/pace should increase from last Friday
|
|
| PM Session | |
| A) |
Split Jerk Waves – Build throughout your waves
|
| 4,3,2,4,3,2 – rest as needed | |
| B) | 3-4 Sets: |
| AMRAP Strict HSPU till Failure | |
| rest 30 Sec | |
| AMRAP Kipping HSPU till Failure | |
| rest 30 Sec | |
| AMRAP Push-Ups till failure | |
| rest 3 mins | |
| C) | 10 Rounds For Time: |
| 100m Run | |
| 8-10 C2B |
