Friday
AM Session Running Intervals
1 1X800m Run – rest 1 min
3X400m – Rest 1 min b/t sets
6X200m Run – rest 1 min – AIM for same time
2 10 Min EMOM
1 – 20 Sec Hollow Rock
2 – 8 Strict T2B
PM Session
1 PC + Push Press – 2.3 – 5 Sets @80% of Push Press RM
rest as needed
2 5 Sets
10 BJ Overs (30/24)
50 FT Front Rack WL (155/105
rest 2 mins b/t sets
3 C) 20 Min EMOM
Min 1 – 3 Bar Facing Burpees + 7 Thrusters (95/65)
Min 2 – 5 BJ Overs (24/20) + 7-8 C2B
Min 3 – 3 Bar FAcing Burpees + 7 Push Press (95/65)
Min 4 – 5 BJ Overs (24/20) + 7-8 KBS (70/53)
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