STRENGTH:
DE: Box Squat 10x2 to a 12" box @ 60% 1RM
Post load to comments. Recover 5:00 - 10:00 then perform CF Wod
CF WOD:
3 Rounds For Time:
Run 400m
12 - Back Squats (BW)
Post time to comments.
SKILLS & DRILLS
Perform 20-45min of skill/drills prior to Endurance WOD
Swim Skills & Drills
Bike Skills & Drills
Run Skills & Drills
ENDURANCE WOD:
3+ Hours Before or After CF WOD
Multi-Sport (3S)
Choose ONE of the following sports:
Swim (SAT or Tempo): 1:00 on, 1:00 off, 3:00 on, 2:00 0ff, 4:00 on, 3:00 off, 5:00 on
Bike (FRI): 1:00 on, 1:00 off, 3:00 on, 2:00 0ff, 4:00 on, 3:00 off, 5:00 on
Run (THU): 1:00 on, 1:00 off, 3:00 on, 2:00 0ff, 4:00 on, 3:00 off, 5:00 on
Post sport and distances to comments.
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