2 sets
10 min of moderate pace run
walk rest 2 min
5 x 1 min run fast 1 min easy jogg
walk rest 2 min after the last easy jogg
Pick a pace for the 10 min runs that you can hold for 20+ min
Pick a pace for the 1 min runs that you can hold for all 5 efforts in that set!
4 sets of:
6-12 goblet squats @31x1
rest 30-60 sec.
6-10 push-ups @31x1
rest 30-60 sec.
12 min AMRAP of:
2,4,6,8....GTOH DB/KB/backpack
-10 alt. rev. lunges + 10 skippings after each round
6-8 sets of:
2 Snatches @ 60%+ (work up by feel but no fails!)
rest 1-2 min
Variation without barbell:
6-8 sets of:
3 squat jumps (start with a 1sec. pause @thighs parallel to floor than jumps up as high as possible without using your arms) + 5 RKC KBS
rest 60-90s
4 sets
4-6 Backsquats @ slightly more weight than last week or 1-2 more reps but stay in that 4-6rep range (scale with FS or weighted pistols)
rest 1-2 min
3-6 strict deficit hspu (try to add a little bit [more] deficit or add 1-2 reps, but stay in that 3-6 rep range)
rest 2-3 min
4 sets
6-12 modified 3-point DB row each side
rest 90s
- slightly more weight or reps than last week -