Monday

Part A
E2M for 20:00
Interval 1) 300m Run
Interval 2) 800m Assault Bike
* Adjust the distances if you are getting less than 0:30 rest each interval
* Only complete if you are NOT following the Athlete Program

Part B
3 RFT
- 3 Rounds -
400m Row @ 80% MHR
0:30 Rest
- Then -
3:00 Row @ 60% MHR
1:00 Rest
* So 3 total rounds of the sequence

Tuesday

Wednesday

Part A
3 REFT
1600m Run
2:1 Rest
* Rest half as long as you work for
* Only complete if you are NOT following the Athlete Program

Part B
EMOM 15:00
Min 1, 4, 7…) 100m Sled Push @ light (sprint)
Min 2, 5, 8…) 20/15 Cal Ski Erg
Min 3, 6, 9…) ME Double Under
* Sled should take 45 – 55 seconds so add enough weight to force that time at high intensity
* If you need rest then rest in the ME Double Under minute, if the Cal Ski Erg is not finished within the minute then that’s ok, it will just cut into your DU minute

Thursday

Friday

Part A
- 21 - 15 - 9 -
DB Devils Press @ 22.5/15kg
Cal Ski Erg
* Aim to consistently move through the Devils Press
* Only complete if you are NOT following the Athlete Program

Part B
1 RFT
1000m Row
70 KB Swing @ 24/16kg
* Anyone got the KB Swings UB?!

Saturday

Part A
10 RFT
50m Sled Sprint @ light
1:00 Rest
* Really sprint each round

Part B
1 RFT
500/400 Cal Assault Bike
* Only complete if you are NOT following the Athlete Program