Wednesday, August 9
Run, bike or row
200 m x 6
Rest 1 minute between
400 m x 4
Rest 2 minutes between
800 m x 2
Rest 4 min between
Friday, August 11
4 min cardio intervals
4 min max effort
2 min rest
4 min max effort
4 min rest
4 min max effort
2 min rest
4 min max effort
4 min rest
EMOM x 4
DB Chest Press x 15
Renegade Row x 8/8
1 min rest
EMOM x 4
DB Push Press x 15
Plank 45″
Sunday, August 13
Build to ME front rack alternating lunge step
Then,
Every 8′ x 3
Curtis complex x 5
Push press x 10
push up x 15
Burpee x 20
Row x 250 m