03/12/25 - Wed

BASE

"Deload Week"

Every 3min x5

300m Run

- Rest 2min -

Every 2:30 x5

300m Run

- Rest 2min -

Every 2min x5

300m Run

*Bring your running shoes.

02/12/25 - Tue

BASE

"Deload Week"

12-9-6-3

TNG Power Clean

*Start light and build to a moderate TNG 3

Team of 2

400m DB FR Carry

50 Burpee BMU or 75 Burpee Pull-ups

400m DB Farmers Carry

20min Cap

01/12/25 - Mon

BASE

"Testing Week"

Back Squat

5x3

70, 75, 80, 85, 90% of 3RM

*Go Every 3mins

Then:

Build to a 3RM BS

*Go Every 4mins till PR or Failure, Cap at 5 Sets here.