Split Jerk EMOM
Min 1-3: 3 Reps (Light Load)
Min 4: Rest
Min 5-7: 2 Reps (Moderate Load)
Min 8: Rest
Min 9-11: 1 Rep (Heavy Load)

Running Intervals
For Total Time: (16’ Cap)
Run 900m (Target 3:30-5:30)
Rest 2:00
Run 600m (Target 2:20-3:45)
Rest 2:00
Run 300m (Target 1:10-2:00)

(Target range based on 6-minute and 10-minute mile paces.)

Midline Stability – Coach’s Choice