Saturday
Baseline
Box breathing/ rolling trouble spots
ROM drills
2 Rounds
200m Run
15 Double KB Cleans
Work Capacity
3 min AMRAP x 5 Rounds
Rest 1 min between each round.
3 Double KB Cleans (or 3/3 single arm)
6 Burpees
9 Situps
*In 3 minutes, complete as many rounds as possible. Rest 1 min. Repeat the 3 min AMRAP. Rest 1 min… etc, until 5 rounds of the AMRAP have been completed, for a total of 15 working minutes.
Durability
3 mile or 30 min run at moderate pace.
Yoga or active stretch.
Record workout results in training journal.
Continue with all weekly goals so far, and remember to create a daily goal to focus on each morning, and record it in your journal.