Monday

Part A
AMRAP 5:00
ME Cal Row
* Only complete if you are NOT following the Athlete Program

Part B
E10M for 30:00
800m Run
12 Burpee Box Jump Over @ 24/20"
100 Double Under
12 Cal Assault Bike
* If it is taking you longer than 7:00 to complete adjust the reps so you're getting no less than 2:30 rest

Tuesday

Wednesday

Part A
1:30 On 0:30 Off for 10:00 (5 Rounds)
20/15 Cal Row + ME Burpee Over Rower
* Focus on a quick transition out of the Rower and boosting the burpees - aim to sent it in the first set then hold on!

Part B
10 RFT
200m Run
15 KB Swing @ 24/16kg
20 Burpees
* Cardi-uh oh – just move, find a pace you’re comfortable with and keep the HR high.
* Only complete if you are NOT following the Athlete Program

Thursday

Friday

Part A
1 RFT
1000m Row
400m Run
1000m Row
* Just boost it

Part B
8 REFT
ME Wattage Assault Bike
1:00 Rest
* Go HAM and get the wattage as high as possible - as soon as it starts to decline stop and rest
* Only complete if you are NOT following the Athlete Program

Saturday

Part A
1 RFT
100 Cal Ski
100 Wall Ball @ 9/6kg
100 KB Swing @ 24/16kg
* Find a strategy and stick with it

Part B
20 RFT
500/400m Assault Bike
1:00 Rest
* Pure Anaerobic Capacity work - each interval should be MAX effort - it's not a big distance
* Only complete if you are NOT following the Athlete Program