Shoulder Press x6x6 @ 70% of 1RM
Alternating EMOM for 12 minutes of:
First minute…
5 Deadlifts @ 70% of 1 RM
15 DU’s
Second minute…
5 Box Jumps 24/20”
15 Russian KBS 32/24kg
Single Sport Endurance Workout
Choose ONE of the following Sports…
Swim (TUES): 500m TT, rest 5:00, then 200m repeats, rest 3:00, perform until pace or form deteriorates
Bike (TUES): 5K TT, rest/spin 5:00, then 3K repeats, rest/spin 3:00, perform until pace or form deteriorates
Run (TUES): 1 Mile TT, rest 5:00, then 1K repeats, rest 3:00, perform until pace or form deteriorates
Row (TUES): 1 Mile TT, rest 5:00, then 1K repeats, rest 3:00, perform until pace or form deteriorates
Ruck (TUES): 1 Mile TT, rest 5:00, then 1K repeats, rest 3:00, perform until pace or form deteriorates
Multi-Sport Endurance Workout
Run (TUES): 1 Mile TT, rest 5:00, then 1K repeats, rest 3:00, perform until pace or form deteriorates
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