Friday
AM Session 30 Min Run X75% effort
Run consectivutely for 30 minutes – The goal is to run at a consistent pace to where you wont stop to walk
PM Session
A1) Push Jerk @31X2 X 6-8 Tough reps
A2) AMRAP Strict Pull-Ups @21X3 – go till failure while holding tempo
B) 3-4 Sets:
12 Push Press (135/95) rest 20-30 sec
25 FT HS Walk – rest 20-30 sec
12-15 Pull-Ups
rest 2 Mins
C) Fittest Experience Qualifier workouts
D) 10 Min EMOM
1 – 15 GHD
2 – 30 Sec Weighted Sorenson Hold – plate to chest
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