Monday

Part A
1:00 On 1:00 Off for 9:00
ME KB Swing @ 24/16kg

Part B
1 RFT
200/160 Cal Assault Bike
* Only complete if you are NOT following the Athlete Program

Tuesday

Wednesday

Part A
AMRAP 12:00
30 Cal Row
20 Alt DB Snatch @ 22.5/15kg
10 Burpee Over Rower

Part B
E2:30 for 12:30
10 Plate To Plate Broad Jump @ 2/1.5m
200m Sprint
10 Plate To Plate Broad Jump @ 2/1.5m
* Only complete if you are NOT following the Athlete Program

Thursday

Friday

Part B
E2M for 20:00
200/150m Ski Erg
* Go HAM!

Part B
AMRAP 12:00
12 DB Thruster @ 2 x 22.5/15kg
12 Burpee Box Jump Over @ 24/20"
* Just keep moving - aim to keep all Thrusters UB
* Only complete if you are NOT following the Athlete Program

Saturday

Part B
4 RFT
300m Run
0:30 Rest
100m Run/Sprint
1:30 Rest

Part A
AMRAP 20:00
20 Wall Ball @ 9/6
20 KB Swing @ 24/16kg
* C-A-R-D-I-O
* Only complete if you are NOT following the Athlete Program