Skill: Specific Strength – Goal: Perform chosen movement under slight fatigue in EMOM to reinforce motor patterns from last weeks work.

Look to sustain a moderate level of output for both the 1-mile run intervals and the bodyweight work.


Choose 1 Movement to work on 5 minutes – same movement as last week or different
EMOM 10:
ODD Minutes: 30s of Skill Work
EVEN Minutes: 10 Hollow Rocks + 30 Single Unders


” A Mile and Some Cindy ”

For time:
1 Mile Run
5 Rounds of:
5 Pull-ups
10 Push-ups
15 Air Squats

L2: (Band Assisted Pull-ups) (Box Push-ups)
L1: (800m Run to start and end) (Ring Rows) (Box Push-ups)
20:00 Time Cap