FRIDAY

For load:

3 x 50ft Farmer’s carry w/ DB’s, KB’s, BB’s

3 x 50ft Sandbag bear hug carry

*Rest 1-2:00 between sets

Today’s odd-object lifting work should see athletes really extending themselves, choosing implements that make 50ft a real struggle to reach unbroken by the third set.

For time 25 min cap:

200 Double-unders

20 Sandbag cleans 55/35kg

2000m Run

Rx+: 200/150lbs

Active: 125 Double-unders, 35/25kg

Lifestyle: Single-unders, 25/12kg, 1200m Run

. The workout should see a double-under option able to be completed in 4 minutes, a moderate sandbag weight allowing consistent singles at a rate of 1 every 5-15 singles and a run option that athletes can average out at around a 6:00 kilometre or less. If athletes typically struggle at running, today is the day to reduce distance as necessary.