Friday
AM Session Running Intervals
1 1X1600m Run – rest 3 min
2X800m – Rest 2 min b/t sets
2X400m Run – rest 1 min
2 10 Min EMOM
40 Sec Weighted Front Plank
PM Session
1 PC + Push Press – 1.3 – Build to a heavy – rest as needed
2 PC + Push Jerk – 1.2 – Build to a heavy – rest as needed
3 3 Sets:
Single Arm DB OH Walking Lunges X 50FT @tough Load
8 DB Facing Burpees
Single Arm DB OH Walking Lunges X 50 FT @tough load
rest 1 min
4 20 Min EMOM
Min 1 – 6-7 Squat Snatch (115/75)
Min 2 – 50-60 DU
Min 3 – 10-12 FS (115/75)
Min 4 – 4-7 Ring Muscle Ups
Min 5 – 100m Recovery Run – Use this minute as a recovery minute
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