THURSDAY

SPECIFIC PREP

8:00 minutes, For Quality

40 seconds Cardio Choice

10 Alternating Samson Lunge

8/8 Suitcase Kettlebell Deadlifts

20/20 second Single Leg Glute Bridge Hold

CONDITIONING

Every 10:00 minutes, 4 Sets

30/20 Calorie Air Bike (FITNESS 22/14)

20 Single Dumbbell Box Step-Overs 22.5/16kg

400/350m Ski or Row (FITNESS 300/250)

60m Dual Kettlebell Farmers Carry 24/20kg

Work in Partners, Partner A will start on Cal Airbike, Partner B will start on Ski/Row

Time Domain: 7:00-9:00 minutes / Sets

Time Cap: 9:00 / Set

Primary Objective: Finish each set in under 8:30 minutes

Secondary Objective: Complete each set within the goal time domain maintaining an RPE at 7/10, at most 8/10

Stimulus: Aerobic Base / Muscular Stamina / Volume Build

RPE: 7/10