Warm-Up
- 3m Flow and 60′ Crawl
- 2 Rounds
- 10 Swings
- 5 Squats/Pry #5
- 5/5 Haloes
- 2x30s Pulsing Split Squats
Conditioning Sessions
Monday
Endurance Intervals 4x3x45/15
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Ski/Row
-
Sled Push
-
Sandbag Cleans
Tuesday
Tabatas 4x8x20/10
- Cross-Carry (High/Low, switch every set)
- Bicep Curls
- Goblet Split Squats (Switch every set)
- Overhead Tricep Extension
Wednesday
AMRAP15
-
60′ Farmers Carry
-
50 Rope Jumps
-
20 Lateral Plate Jumps
Thursday
Coach’s Discretion
Friday
For Time (12m Cap)
- 15 Down and Ups
- 15 Thrusters
- 200 Single Unders
- 9 Down and Ups
- 9 Thrusters
- 200 Single Unders
- 6 Down and Ups
- 6 Thrusters
- 200 Single Unders
- 3 Down and Ups
- 3 Thrusters