Weighted Pull ups 3-3-3-3-3
Complete 5 rounds of:
9 Deadlift 155/105#
7 Hang Power Clean 155/105#
5 Push Jerk 155/105#
Single Sport Endurance Workout
Choose ONE of the following Sports…
Swim (TUES): 1 – 4 x (4 x 50m, R: :60), perform until pace or form deteriorates, rest 2:00 after first set
Bike (TUES): 1 – 4 x (4 x 600m, R: :60), perform until pace or form deteriorates, rest 2:00 after first set
Run (TUES): 1 – 4 x (4 x 200m, Rest :60), perform until pace or form deteriorates, rest 2:00 after first set
Row (TUES): 1 – 4 x (4 x 250m, Rest :60), perform until pace or form deteriorates, rest 2:00 after first set
Ruck (TUES): 1 – 4 x (4 x 200m, R: :60), perform until pace or form deteriorates, rest 2:00 after first set
*Hold splits within 2-3 seconds
*Select number of sets based off goals and mechanics
Multi-Sport Endurance Workout
Bike (TUES): 1 – 4 x (4 x 600m, R: :60), perform until pace or form deteriorates, rest 2:00 after first set
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