CONTRAST WEEK
5 Rounds: NOT for time (for quality)
5 Deadlift @ 40% of 1RM
400m Run
Single Sport Endurance Workout
Choose ONE of the following Sports…
Swim (TUES): 125m ON, 1:30 OFF, 100m ON, 1:30 OFF, Perform until pace or form deteriorates
Bike (TUES): 2:00 ON, 1:30 OFF, 1:30 ON, 1:30 OFF , Perform until pace or form deteriorates
Run (TUES): 2:00 ON, 1:30 OFF, 1:30 ON, 1:30 OFF, Perform until pace or form deteriorates
Row (TUES): 2:00 ON, 1:30 OFF, 1:30 ON, 1:30 OFF , Perform until pace or form deteriorates
Ruck (TUES): 2:00 ON, 1:30 OFF, 1:30 ON, 1:30 OFF , Perform until pace or form deteriorates
*Recommended range 2 – 5 sets
*Perform sets based off pace, mechanics and goals
Multi-Sport Endurance Workout
Swim (MON): 125m ON, 1:30 OFF, 100m ON, 1:30 OFF, Perform until pace or form deteriorates
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