Establish your 4RM Back Squat
Suggested warm-up: 6@50%, 4@60%, 4@70% then build…
5 rounds for time of:
2 Strict Muscle Ups
3 Squat Cleans @ 70% of 1RM
200m Run
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
No responses yet