12 min EMOM alternate
A: Unbroken MU 5/3
B: Russian KBS 32/24kg
Team workout: 4 rounds each
4 min AMRAP (I go, You go)
15 Box Jumps 24/20″
12 Push Press 75/55#
9 Pull Ups
Single Sport Endurance Workout
Choose ONE of the following Sports…
Swim (SUN): 20min Tempo @ 90% of 1000m TT pace
Bike (SUN): 60min Tempo @ 90% of 20 mile TT pace
Run (SUN): 40min Tempo @ 90% of 10K TT pace
Row (SUN): 40min Tempo @ 90% of 10K TT pace
Ruck (SUN): 40min Tempo @ 90% of 10K TT pace
*Example 10K TT = 40min, convert to seconds = 2400, then use P + (P x (1 – E))
i.e. 2400 + (2400 x (1 – .90)) = 44min 10K
*This is average pace to maintain based off the example 10K TT
Multi-Sport Endurance Workout
OFF (SAT): Complete Rest Day – 30min+ mobility around trouble areas.
BRICK (SUN): 45min Tempo Bike @ 85% of 20mile TT into 30min Tempo Run @ 85% of 10K TT
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