Sunday 03.10.24

Strength Conditioning
15:00 minute Clock to Complete
5 Sets, For Quality
2/2 Turkish Get-Ups, For Load
100ft (30m) Sled Push or 30 seconds Box Sled Push
Conditioning
“Moth to a Flame”

Every 5:00 minutes, 4 Sets

15/11 Calorie Echo
400m Run
15/11 Calorie Echo

Score = Sum Total Time of Intervals

Echo Bike Sub = 18/14 Assault Bike, 20/16 Bike Erg

Run Sub = 16 x Shuttle Run, 500/425m Row, 450/390m Ski Erg
1 Shuttle Run = 25/25ft, (8/8m)

Optional Accessories
3 Sets, For Quality
12/12 Single Leg Barbell Thrust + 10 second Hold on Final Rep of Each Set
10/10 Side Plank Hip Drops
:20 second Hamstring Plank March