Monday

Part A
5 REFT
200m Sprint
1:1 Rest
* All out effort for all sets

Part B
5000m Row
* Time trail - make sure you're warmed up and have a strategy - If you're not sure post in the URX Club FB Page to chat about it!
* Only complete if you are NOT following the Athlete Program

Tuesday

Wednesday

Part A
1 RFT
1000m Assault Bike
1:00 Rest
800m Assault Bike
1:00 Rest
600m Assault Bike
1:00 Rest
400m Assault Bike
1:00 Rest
200m Assault Bike

Part B
3 RFT
30 Cal Ski
20 Burpee Box Jump Over @ 24/20"
* Only complete if you are NOT following the Athlete Program

Thursday

Friday

Part A
4 REFT
1000m Run
2:00 Rest
* Increase the pace of each run

Part B
1 RFT
1000m Row
5000m Assault Bike
1000m Row
* Only complete if you are NOT following the Athlete Program

Saturday

Part B
1 RFT
50 Cal Assault Bike
* All out effort - go hard and hold on

Part B
2:00 On 1:00 Off for 12:00 (4 Sets)
ME Meter Ski
* Aim to keep each round consistent
* Only complete if you are NOT following the Athlete Program