DELOADING WEEK
Find a 3RM: Weighted Pull ups
4 rounds for reps of:
60sec Max Burpees
30sec Rest
60sec Max Double Unders
30sec Rest
*Record total reps of each movement
Single Sport Endurance Workout
Choose ONE of the following Sports…
Swim (TUES): 75m Repeats, 3:00 rest, perform until form/pace deteriorates
Bike (TUES): 600m Repeats, 3:00 rest, perform until form/pace deteriorates
Run (TUES): 300m Repeats, 3:00 rest, perform until form/pace deteriorates
Row (TUES): 300m Repeats, 3:00 rest, perform until form/pace deteriorates
Ruck (TUES): 300m Repeats, 3:00 rest, perform until form/pace deteriorates
*Efforts should be all out. Long recovery has a purpose.
Multi-Sport Endurance Workout
Bike (MON): 600m Repeats, 3:00 rest, perform until form/pace deteriorates
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