AM Ruck 3 miles 55#, afap with out running PM Bench Press, find a 5RM Then: 21-15-9 Shoulder to OH 135/95 T2B *50 DU after each set
Read More
AM Run 4 miles ez jog Then: 4x 50 push ups 50 sit ups 10 chin ups PM Build to a 5RM Deadlift Then: 1k ski got time, AFAP
AM Run 8x400m repeats, sub 1:45, 3 min interval Then: Every waking hour on the hour, conduct 20 8-ct body builders PM Back Squat 6×2 @ 40X1, climbing to RPE…
AM 45 min moderate bike PM 30 min EMOM: 1-10 150m ski, rest walk in remaining time 11-20 10m wtd walking lunge, KB in goblet position + 5 strict ring…
AM Ruck 60 minutes of stairs 45# Then: 5×8 wtd ring dips PM Bench Press 6×2 @ 31X1 tempo, 2 min rest, climb to RPE 8 Then: 5x In a…
AM Swim 200 choice warm up 10x25m underwater, :45 rest 12x200m css w/ fins, 500m pace, :90 rest 10 min of treading PM Bent Over Row 5×8, climbing to heavy…
AM Run 90 min LSD Then: 300 push ups 200 sit ups 100 chin ups * break it up any way PM Deadlift 6×2 @ 30X1, 2 min rest, climbing…
AM Run 45 min Fartlek, :10 sprint, :50 aerobic jog Then: Every waking hour conduct 20 diamond push ups PM Back Squat 5×6, climbing to a heavy 6 rep, 2…
AM Swim 25 min ez freestyle or css PM 4x @ 70% effort :60 row for cals :60 Banded Tri ext :60 ski for cals :60 flutter kicks :60 DB…
