Rest Day
SKILLS & DRILLS
Perform 20-45min of skill/drills prior to Endurance WOD
Swim Skills & Drills
Bike Skills & Drills
Run Skills & Drills
Row Skills & Drills
ENDURANCE WOD:
3+ Hours Before or After CFE Strength & Conditioning WOD
Single-Sport (SS)
Choose ONE of the following sports:
Swim (THU): Repeat :30 on, :30 off until form/pace deteriorates
Bike (THU): Repeat :30 on, :30 off until form/pace deteriorates
Run (THU): Repeat :30 on, :30 off until form/pace deteriorates
Row (THU): Repeat :30 on, :30 off until form/pace deteriorates
Ruck (THU): Repeat :30 on, :30 off until form/pace deteriorates, 50# Ruck/Boots/Utes
Post sport, times, and total number of intervals to comments.
Multi-Sport (3S)
Choose ONE of the following sports:
Swim (OFF): OFF
Bike (THU): Repeat :30 on, :30 off until form/pace deteriorates
Run (SAT or Tempo): Repeat :30 on, :30 off until form/pace deteriorates
Post sport, times, and total number of intervals to comments.
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