Deadlift x3x3 @ 90%
12 min
1 Clean and Jerk every 30 sec @ 60% of max
Single Sport Endurance Workout
Choose ONE of the following Sports
Swim (TUE): 2-3 x 1/2 TABATA (:20 hard on, :10 off for 4min), 1:1 rest, goal to match total distance for each TABATA
Bike (TUE): 2-3 x 1/2 TABATA (:20 hard on, :10 off for 4min), 1:1 rest, goal to match total distance for each TABATA
Run (TUE): 2-3 x 1/2 TABATA (:20 hard on, :10 off for 4min), 1:1 rest, goal to match total distance for each TABATA
Row (TUE): 2-3 x 1/2 TABATA (:20 hard on, :10 off for 4min), 1:1 rest, goal to match total distance for each TABATA
Ruck (TUE): 2-3 x 1/2 TABATA (:20 hard on, :10 off for 4min), 1:1 rest, goal to match total distance for each TABATA
Multi-Sport Endurance Workout
Run: 400m repeats, 1:1 rest until form/pace deteriorates
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