Start at 0:00
3-4-5-4-3
Muscle Ups
Snatch 155/105#
Start at 20:00
3 rds of:-
21 OH walking lunges 45/25#
14 Push Ups
7 Deadlifts 225/155#
Start at 40:00
3 rds of:-
150m Run
15 Clean and Jerk 95/65#
Single Sport Endurance Workout
Choose ONE of the following sports
Swim (THU): Repeat 200m, recover 3:00 until form/pace deteriorates
Bike (THU): Repeat 3k, recover 3:00 until form/pace deteriorates
Run (THU): Repeat 1k, recover 3:00 until form/pace deteriorates
Row (THU): Repeat 1200m, recover 3:00 until form/pace deteriorates
Ruck (THU): Repeat 2k, recover 3:00 until form/pace deteriorates
Multi-Sport Endurance Workout
Perform each workout on the day listed
Swim (SAT or TT): Repeat 200m, recover 3:00 until form/pace deteriorates
Bike (OFF): OFF
Run (FRI): Repeat 1k, recover 3:00 until form/pace deteriorates
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