9.12

9/7
A1. Back Rack R. Lunge Step x 8/side x 3
A2. Gravitron x 5-6 reps x 3
B1. lateral goblet step ups x8/side x 3
B2. SA DB Row x 6/side x 3
C1. Calf Raises x 12-15/ side x 3
C2. Tough Ring Rows x 10 x 3
+
Top of Every 3 minutes x 7 Rounds
10 Wall Balls
10 Box Step ups
100m Sprint

9/8
800m Warmup
+
Plyos
+
6 Rounds:
400m, rest 30
200m, rest 60
100m, rest 90
+
800m Cooldown

9/10
Can do strength whichever day you have more time
A1. SA SL DL x 8/side x 3
A2. Split Leg SA Strict Press x 3
A3. Reverse Hyper on GHD x 10 x 3
A4. Pushup to Bench or Box, full depth x 7-8 reps x 3
800m Warmup
+
1600m TT
+
3 more @10 sec off TT pace, rest =.5 work time
+
800m cooldown




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