Thursday @ Training Room5am, 7:30, 8:30, (9:30 yoga), 10:30, 4:15pm, 5:45
Emom for 10 mins 5 Thrusters (53/35#) Burpees in remaining time until you reach 100 burpees (blue zone= max burpees in remaining time, stop at 10 min)
If you haven't finished 100 burpees by the end of the 10 mins, continue doing burpees until you finish. No more thrusters after the tenth round. If you finish 100 burpees before ten minutes is up (good luck!!), continue the 5 thrusters EMOM but rest for the remaining time.
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Thursday @ Forsythe Boat Ramp- 5:45pm Friday @ Forsythe Boat Ramp & SHS- 5am Friday @ Training Room- 7:30am, 8:30, (9:30 yoga), 10:30
Partners- 20 RFT (10 rounds per person), relay style 10 KB Swings 10 HRPU 10 Air Squats
Then 800m run relay (400m each)
Blue zone= cut reps in half, but keep run distance at 400m