Monday

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

Part B
E6M for 30:00 (5 Sets)
20/15 Cal Assault Bike
30 Jump Air Squat
15/10 Cal Assault Bike
30 Jump Air Squat
10/5 Cal Assault Bike
30 Jump Air Squat
* You're aiming for approx. 2:00 - 3:00 minutes rest each round, adjust load or rep ranges
* 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
* Only complete if you are NOT following the Athlete Program

Part B
3 RFT
30 Cal Ski
20 Burpee Box Jump Over @ 24/20"

Thursday

Friday

Part A
1 RFT
1000m Row
5000m Assault Bike
1000m Row
* Pace it put aim to keep it sliiiightly more uncomfortable than you'd like it to be

Part B
10 RF Max Watts
ME Watt Row
1:00 Rest
* So pick the pace up until you are going batsh*t crazy ads see how high you can get the Watts. Once the Watts begin to drop then STOP. Record the highest peak of Watts
* Only complete if you are NOT following the Athlete Program

Saturday

Part A
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