Monday

Part A
AMRAP 3:30
ME Cal Assault Bike
* Go HAM!!! Anyone got 75/57 Cal??
* Only complete if you are NOT following the Athlete Program

Part B
5000m Run - NOSE ONLY Breathing
* This is deload week so a recovery run also - You MUST nose only breathe the entire way

Tuesday

Wednesday

Part A
E3M for 12:00
1000m Assault Bike
* SPRINT each one

Part B
5 RFT
12 DB Box Step Over @ 2 x 22.5/15kg @ 24/20"
400m Run
* Only complete if you are NOT following the Athlete Program

Thursday

Friday

Part A
AMRAP 7:00
200/150m Row
100m Sled Sprint

Part B
3:00 On 2:00 Off for 18:00
15/10 Cal Assault Bike
15 KB Swing @ 24/16kg
ME Bar Facing Burpee
* SPRINT each round - the goal is to get as many BF Burpees as possible
* Only complete if you are NOT following the Athlete Program

Saturday

Part A
1:00 On 1:00 Off for 9:00
100m Sprint + ME G2O @ 50/35kg
* Make sure you set your bar up really close to your 100m finish
* Only complete if you are NOT following the Athlete Program

Part B
AMRAP 20:00
1000m Row
50 Air Squat
1000m Ski
50 Air Squat