Weighted Pull ups x5x5
Weighted Dips x5x5
Deadlift x8x3 @ 60-65% of 1RM
3min AMRAP (complete 3 sets, 1 minute rest between sets)
6 Alternating Lunges
8 Air Squats
10 Sit-ups
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
Run (WED): 2:00 ON, 1:30 OFF, 1:30 ON, 1:30 OFF, Perform until pace or form deteriorates
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