8am Endurance
Run 1 mile
Rest 3 Minutes
Run 800×2 Rest 3 minutes between
Run 1 mile
Miles should be faster than 5k pace.. 800’s should be faster pace than first mile

OR
Partner endurance
20 Rounds
Row 45 seconds
transition time 15 seconds
Partner rows 45 seconds
** Idea is to race your partner for to see who gets most meters each round.
Rest 5 minutes after
Team up for 12 minutes on the bike, switch every minute, when you switch do 3 burpees each. Idea is to beat all the other teams calories.

9am mobility

Warm Up:
2 Rounds:
2 min Run(400m)-Bike-Row
10 Walking Lunge Empty Bar on Back
8 Good Mornings
1 Burgener warm-up with Empty Barbell

Workout:
SOLO VERSION
5 Rounds:
15 Kettlebell Swings 70/53 INT-53/35 BEG-35/25
15 Burpees
Rest 3 minutes
5 Rounds:
9 Thrusters 115/75 INT-95/65 BEG-75/55
1 Legless Rope Climb Or Progression Of
IF YOU WANT TO GO THROUGH THE PARTNER VERSION DOUBLE THE REPS

**Optional Accessory Work**
Option 1:
Overhead Carry
3x100m
Use the heaviest weight manageable for the 3 sets
Rest as Needed Between.
Option 2:
Farmers Carry
3x100m
Use the heaviest weight manageable for the 3 sets
Rest as Needed Between.