ETAC

Session 1: Run
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S w/u
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5-10min easy warm up run/strides
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8x30s @ 95% effort
90s walk between sets
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1x8min @ 75% effort
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Session Break: 3hrs or longer
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Session 2: FYF -or-
S w/u
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10min EMOM
1x PC + HC + FS
or
1x SN + HSN + OHS
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5x5 BS @ 60% + 25% bands
1min rest between
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5x5 DL @ 60% + 25% bands
1min rest between
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4x8 controlled hyper
*increase weight each round
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10x 30/30 row/ski/bike/run
for max total meters/cal