Friday
AM Session Running Intervals
1 1X1200m Run – rest 2 min
3X400m – Rest 1 min b/t sets
4X200m Run – rest 1 min – AIM for same time
2 10 Min EMOM
30 Sec Weighted Front Plank
PM Session
1 PC + Push Press + Push Jerk – 1.2.3 – build to a heavy
rest as needed
2 4 Sets @85-90% of A – rest 2 mins b/t sets
3 4 Sets
20 GHD Sit-Ups
10 Dual DB Walking Lunges X 10/ Leg
rest 1-2 mins
3 C) 20 Min EMOM
Min 1 – 20 WB (20/14)
Min 3 – 12/9 Cal AD
Min 3 – 20 alt DB Snatch (50/35)
Min 4 – 20 Pull-Ups
Min 5 – rest
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