Monday

Endurance

4 rounds as fast as possible 



  • 400m ski erg 
  • 20 barbell thrusters 
  • 20 over the bar burpees 
  • 20 Romanian deadlifts 


Tuesday

45 minutes AMRAP 


  • 50m sled push or 50m dead tread 


  • 50m sled pull or 50m walking Lunges 



  • 50m run 
  • 40 wall balls 


Endurance

Wednesday

2 rounds all out 

  • 500m run 
  • 30 barbells squats 
  • 500m run 
  • 30 barbell rows 
  • 500m run 
  • 30 Romanian deadlifts 
  • 500m run 

 

AMRAP 

  • Unbroken wall balls 


Performance

Thursday

Active Recovery

5km easy run 

Sunday

Running

Running interval training 


  • 1km run 
  • Rest/walk for equivalent time 
  • 
  • 8 rounds