Push Press 5 @ 75%
Push Jerk 3 @ 85 %
Push Jerk 2 @ 90%
(check your 17 Feb numbers – if possible, add weight)
12 min EMOM (alternate)
30 sec AMRAP OHS 115/85#
5 Pull ups + 5 Wallball situps
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
Bike (WED): “Hill Sprints” Go every two minutes, :20 all-out effort, Perform until pace or form deteriorates
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