Move

1) Bench Press: Build to a moderate weight and do a set of 4 every 90s for 10 rounds

2) Alternating EMOM x 30 Mins:

• Skip (or DU Practice)

• Row

• Sit-ups

• Reverse Lunges

• Rest

Train

1) 4 Bench Press @ 73%
Every 1:30 x 10 Rounds

2) “Walkathon”

6 Rounds (30 Min Cap):
50 Double-Unders
400m Run (or 500/450m Row)
30 Abmat Sit-ups
20 Double DB Reverse Lunges @ 50/35

Stimulus

1) Build to a weight that is sustainable for all 10 rounds (up to a maximum of 73%) or make adjustments as you progress through the rounds if it is not sustainable. Practice sound technique early so you are able to maintain the volume as the rest is