Endurance AM Session
GP Warm Up
-Wtd Lunges 5x10ea leg rest :60
-Db Shoulder Press 4x10 rest :90
-Power Cleans 3x3 rest 1:20
*all strength sets should increase load with each set

Endurance PM
-Dynamic Warm Up
Run for 30-40min as far as possible with a zone 2 heart rate (mark your total distance)
Core work: 3 rounds
30-50 sit ups
1min plank hold
30-50 flutter kicks ea leg

Back squat,

5 x 3, 75 %

• 2-2-2-2-2 of:
BB Front Squats
65% 2RM 2 reps
70% 2RM 2 reps
75% 2RM 2 reps
70% 2RM 2 reps
65% 2RM 2 reps

Joka alkava 2 min x 5

5 maastavetoa, oma paino
5 leuanvetoa

lepoja

DYNAMIC WARM UP
1 Round
Jog 1mile for endurance 800m for crossfitters
then 20yds each
Knee Pulls
Quad Pulls
Frankies
Inch Worms
High knees
Butt kicks
Crossovers both directions

GP WARM UP
2 Rounds
5 Squats
5 Squat Jumps
5 Tuck jumps
10 Pvc or empty bar good mornings
10 press ups
10 scorpions
20 Arm circles
20 Jumping jacks
20 Mountain climbers

2 rounds, 3 minutes in between each round
In 3 minutes,
500 m Row
Then max burpees with remaining time
*Score is total burpee reps

3 minute rest then

*For time
100 Box jumps 24/20”
100 American KB swings 53/35
*Partition reps any way you like, just get the work done!

Monday

3 Sets NFT - Scapular Work
6-8 DB Powell Raise/arm 30X0
6-8 Rower Pike ups Slow Controlled