Complete 4 sets: 2/4 @ 70% of 1RM FS
EMOM for 10minutes of:
4 Overhead Plate Lunges 45/25# + 4 Burpees to Plate 45/25#
*2 per leg on the lunges
Single Sport Endurance Workout
Choose ONE of the following Sports…
Swim (TUES): 500m TT, rest 5:00, then 200m repeats, rest 3:00, perform until pace or form deteriorates
Bike (TUES): 5K TT, rest/spin 5:00, then 3K repeats, rest/spin 3:00, perform until pace or form deteriorates
Run (TUES): 1 Mile TT, rest 5:00, then 1K repeats, rest 3:00, perform until pace or form deteriorates
Row (TUES): 1 Mile TT, rest 5:00, then 1K repeats, rest 3:00, perform until pace or form deteriorates
Ruck (TUES): 1 Mile TT, rest 5:00, then 1K repeats, rest 3:00, perform until pace or form deteriorates
Multi-Sport Endurance Workout
Bike (MON): 5K TT, rest/spin 5:00, then 3K repeats, rest/spin 3:00, perform until pace or form deteriorates
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