Strength
Bench Press: 5-3-3-1-1-1, building in weight to a heavy single for the day
Accessory: 2 Rounds For Quality
18 Banded Pushdowns
15 Barbell Curls
12 Back Extensions
9 Barbell Roll-outs

 

7:00am Endurance
3 Rounds: Every 2 minutes complete a 400m run
-rest 3 minutes-
EMOM x 3: 200m Run
-rest 5 minutes-
AMRAP 6: row for distance
-rest 3 minutes-
EMOM x 3: 250m row
-rest 5 minutes-
6 Rounds: Bike, for calories
1 minute on
1 minute off
-rest 5 minutes-
6 Rounds
minute 1: 15/12 Ski Erg, for calories
minute 2: 15 Burpees

Coaches notes: find a pace on each section that allows for consistency across rounds and intervals.