Strength:
Hip Clean x3x4 by feel
Strength & Conditioning:
12min EMOM
1 Broad jump (length of BB)
4 Deadlift 205/185#
Single Sport Endurance Workout
Choose ONE of the following sports
Swim (TUE): 3 x (25 m/y, 50 m/y, 100 m/y) recover 1:1 work/recover ratio
Bike (TUE): 3 x (400m, 800m, 1M) recover 1:1 work/recover ratio
Run (TUE): 3 x (100m, 200m, 400m) recover 1:1 work/recover ratio
Row (TUE): 3 x (100m, 200m, 400m) recover 1:1 work/recover ratio
Ruck (TUE): 3 x (400m, 800m, 1M) recover 1:1 work/recover ratio
Multi-Sport Endurance Workout
Perform each workout on the day listed
Swim (MON): 3 x (25 m/y, 50 m/y, 100 m/y) recover 1:1 work/recover ratio
Bike (WED): 3 x (400m, 800m, 1M) recover 1:1 work/recover ratio
Run (OFF): OFF
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