Back Squat 5-3-2-1 (2 rounds)*
* You are NOT building up to a 1RM
8 Rounds Each For Time of:
100m Sprint
5 Snatches 165/115#
Single Sport Endurance Workout
Choose ONE of the following Sports…
Swim (TUES): “Sprints”, Go every two minutes, 25m all-out effort, Perform until pace or form deteriorates
Bike (TUES): “Hill Sprints” Go every two minutes, :20 all-out effort, Perform until pace or form deteriorates
Run (TUES): “Hill Sprints” Go every two minutes, :20 all-out effort, Perform until pace or form deteriorates
Row (TUES): “Sprints” Go every two minutes, :20 all-out effort, Perform until pace or form deteriorates
Ruck (TUES): “Hill Sprints” Go every two minutes, :20 all-out effort, Perform until pace or form deteriorates
*Recommended range 8 – 15 maintaining distance
*Biking can be adjusted with big chain ring, row in high damper setting
Multi-Sport Endurance Workout
Run (MON): “Hill Sprints” Go every two minutes, :20 all-out effort, Perform until pace or form deteriorates
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