Monday

Part A
1:00 On 1:00 Off for 9:00
ME KB Swing @ 24/16kg
* Only complete if you are NOT following the Athlete Program

Part B
1 RFT
200/160 Cal Assault Bike

Tuesday

Wednesday

Part A
2 RFR
1:45 ME Cal Assault Bike
3:00 Rest
* At least beat last weeks score by 15/10 Cal
* Only complete if you are NOT following the Athlete Program

Part B
1 RFT
50 Air Squat
1600m Run
40 Air Squat
800m Run
30 Air Squat
400m Run
20 Air Squat
200m Run
* Aim to complete the Air Squat as quickly as possible and get out for the run immediately following
* Pure Muscle Endurance gainz
* Only complete if you are NOT following the Athlete Program

Thursday

Friday

Part A
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 A
AMRAP 12:00
30 Cal Row
20 Alt DB Snatch @ 22.5/15kg
10 Burpee Over Rower
* Only complete if you are NOT following the Athlete Program

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