STRENGTH:
DE: Front Squat 7x3 @ 65% 1RM
Post load to comments. Recover 5:00 - 10:00 then perform CFE Wod
ENDURANCE WOD:
Choose ONE of the following sports:
Swim (TUE): 15-25 x 50m (1. 25s recovery, 2. 20s recovery, 3. 15s recovery, 4. 10s recovery, 5. 5s recovery, repeat recovery in this manner until finished), hold all efforts with same recovery within 2-3 seconds
Bike (TUE): 3-7 x 2k, 1:30 spin/recover, hold within 3-5 seconds
Run (TUE): 4-8 x 400m TT, 3:00-4:00 recovery
Row (TUE): 4-8 x 500m TT, 3:00-4:00 recovery
Ruck (TUE): 3-7 x 1k @ 65#/Boots/Utes, recover 3:00
Post sport, times, distances to comments.
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