AM Session

A) Advanced skill work 20-30 min: Have some fun work on LOTS of different skills
– With me during warm up, lets work on developing a great warm up protocol
– Practice what you need exposure to, the HS walk

B) Power Jerk: Emom 6 min – 3 reps TnG – SPEED only!

C) @CP effort – STAY strong!: * First building to a MODERATE CGBP in 8 min
5-4-3-2-1
CGBP – BWT
Deadlift- 1-1/2 BWT
Front squat – 1.25 BWT

D) @85% – sustained breathing and effort:
75 DU
Run 400m
30 DB snatch – 60#
Run 400m
75 DU
E) EASY walk in sun 15 min:

—–

Noon Session

A) 3 min amrap @HIGH EFFORT:
3 min @high effort:
Row 20 cals
20 strict HSPU
Amrap DB S2OH – 60#/h
rest walk 90 sec
3 min @high efort:
15 cals AB
15 pHSPU -6″
Amrap CTB pull ups
rest walk 90 sec
3 min @high effort:
Row 15 cals
20 kipping HSPU -6″
Amrap OH lunges – 125#
rest walk 90 sec
3 min @high effort:
12 cals AB
24 pistols
Amrap ring MU

—–

PM Session

A) Walk/Watt Bike in Elevation Room:
60-90 min
– Alt b/t walk and wattbike 15 min at a time, EASY pace!

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