6WLT

S w/u

-

5x GS + 5x RDL + 5x Pull up + 10x push up

4rds

-

warm up DL (60%)

-

10x DL @ 60% + 2min AD @ 25/45cal

3 sets, 2min rest between

-

10x GS @ 16/23kg + 2min Row

3 sets, 2min rest between

FE @ 400-500m

M @ 500-600m

-

5x ball slam + 30m Bear crawl + 10/20cal AD

6rds for time

2nd training session:

40-60min low impact aerobic movement

(Row / bike/ ski / swim / walk)

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Kurtis Frasier