STRENGTH:
Tempo Back Squat x8x4 @ 50% of 1RM 2020 Tempo
STRENGTH & CONDITIONING:
13.1 – AMRAP 17 minutes
40 Burpees
30 Snatch 75/45#
30 Burpees
30 Snatch 135/75#
20 Burpees
20 Snatch 165/100#
Single Sport Endurance Workout
Choose ONE of the following sports
Swim (TUE): Repeat 7:00 on, 4:00 off until form/pace deteriorates Bike (TUE): Repeat 7:00 on, 4:00 off until form/pace deteriorates Run (TUE): Repeat 7:00 on, 4:00 off until form/pace deteriorates Row (TUE): Repeat 7:00 on, 4:00 off until form/pace deteriorates Ruck (TUE): Repeat 400m, recover :45s until form/pace deteriorates
Multi-Sport Endurance Workout
Perform each workout on the day listed
Swim (WED): Repeat 7:00 on, 4:00 off until form/pace deteriorates Bike (MON): Repeat 7:00 on, 4:00 off until form/pace deteriorates Run (TUE): Repeat 7:00 on, 4:00 off until form/pace deteriorates
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