FRIDAY

Emom 28

Min 1. Sled Push – 25m down & back (heavy but steady)

Min 2. :60 Max Row Meters (strong, consistent pace)

Min 3. :60 Max Burpee Broad Jump (cover as much distance as possible)

Min 4. Farmer’s Carry – 40m down & back

Min 5 and Min 6 Run 300/200m

Min 7. Rest

Notes:

• Rotate stations every minute (MOM style).

• Adjust weights for sled & farmer’s carry based on ability.

• Pace strategically to stay strong in later rounds.