Flush:200m run
200m row
10cal bike
20m bear crawl
20 squats
10 hollow rocks
Endurance:
6 sets of:
400m run fast
200m slow
Rest 1min
*try to keep all splits the same
Barbell Club:
A) EMOM (5)
5 TnG C&J
Rest 2min
EMOM (4)
4 TnG C&J
Rest 2min
EMOM (3)
3 TnG C&J
*increase weight each EMOM block
B) front squat
5×3 @ 75-80%
C) MU progressions
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