Back Squat x4x5 @ 79% of 1RM
Shoulder Press x4x5 @ 79% of 1RM
7 min AMRAP
7 KBS 24/16kg
7 Goblet squat 24/16kg
7 Sumo Deadlift 24/16kg
7 Burpee over KB
Single Sport Endurance Workout
Choose ONE of the following Sports…
Swim (TUES): 125m Repeats, Rest 1:1, Perform until pace or form deteriorates
Bike (TUES): 2:00 Repeats, Rest 2:00, Perform until pace or form deteriorates
Run (TUES): 2:00 Repeats, Rest 2:00, Perform until pace or form deteriorates
Row (TUES): 2:00 Repeats, Rest 2:00, Perform until pace or form deteriorates
Ruck (TUES): 2:00 Repeats, Rest 2:00, Perform until pace or form deteriorates
*Recommended range 6 – 12 repeats
*Perform sets based off pace, mechanics and goals
Multi-Sport Endurance Workout
Swim (MON): 125m Repeats, Rest 1:1, Perform until pace or form deteriorates
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