Warm up Run
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Goal: Goal 1.8 km
Next: Rest · next: EMOM 1 1:00 · 1/43
Smash & Grab
1Warm up Run1.8 kmthen rest 1:00
2EMOM 12×5×1:40/0:20 · Row, Sled push, TRX row, Ski, Squats
3Threshold Loop · queue in · 1.85 kmthen rest 0:30
4EMOM 22×5×1:40/0:20 · Sled Pull, Ski, Lunges, Row, Farmers Carry
55 x Hill Sprints · phase in · 5 reps
650 x Wall Balls · queue in · 50 reps
74 x Hill sprints · phase in · 4 reps
83 x BBJs · phase in · 3 reps
93 x Hill Sprints · phase in · 3 reps
1030 x Wall Balls · phase in · 30 reps
112 x Hill Sprints · phase in · 2 reps
122 x BBJs · phase in · 2 reps
131 x Hill Sprint · phase in · 1 reps
1420 x Wall Balls · phase in · 20 reps
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