Calisthenics + Endurance
x5 rounds
max weighted bridge or leaning rest position holds
Accumulate 100/80/60 (scale as needed) reps per movement over the course of the day
- we recommend breaking this up into sets of 6-20 reps per set
push ups
air squats
lunges
flutter kicks
spider man push ups
Endurance
– This endurance block is designed as a single evolution. If you train in a pool, run near your facility then immediately transition to the water and DO NOT TOUCH THE WALLS IN THE POOL
2-mile run + 800m mile swim