AM Ruck 60 minutes of stairs 45# PM Split Jerk 3@73%, 2@76%, 2@80%, all singles, rest as required Then: Push Press 3×3@80% Then: 10 to 1 Hang Power Clean &…
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AM Swim 300 swim/kick/pull 30x100m 1-10 css w/ fins 11-20 finger tip drag drill w/ fins 21-30 freestyle w/ fins *:45 rest between all PM Front Squat 5×5, RPE 7,…
AM 90 min LSD jog Then: 3 min ME of each: push, sit, pull up, 3 min rest PM Hang Snatch (knee) 3@74%, 2@77%, 2@80%, all singles, rest as required…
AM Run 2 miles sub 14 min -5 min rest 2 miles sub 14 min Then: Every waking hour, on the hour, 30 burpee PM 15 min to build to…
AM Swim 30 min choice, active recovery PM 5 Rounds: 12 DB lateral raise 8 Bent Over Barbell Row 15 Front Plate Raise 8 Strict Chin Ups or Supinated Aussie…
AM Ruck 6 miles, mountainous terrain, 55# dry, sub 15 min pace PM Build to a heavy single Split Jerk Then: 16 Sets: :15 AB sprint for cals, 1:45 rest…
AM Swim 300 choice 8x25m underwater, :60 rest 4x25m travel tread, :60 rest 12x100m css w/ fins, :45 rest PM 20 min to build to a heavy single front squat,…
AM Run 4 miles, sub 8 min pace Then: E2MOM x 10 25 push ups 25 sit ups 10 chin ups PM 15 min to build to a heavy single…
AM Run 16x :20 hill sprints, :60 rest Right into 15 min aerobic jog PM EMOM x 8: Clean @ 65% Then: 10 to 1 Thruster 115/75 Cal Row x…
AM Swim 1500m CSS active recovery PM 12-10-8-6 DB Curl Tri Kick Back DB Shoulder Press Upright row SA DB Row *:30 rest between each rep range, complete all 4…
