Tuesday — Misc

Training ≈57m / 65m budget · +11m warm+stretch ≈ 68m total · back to week

Warmup · Turf — sled lanes, KBs, DBs, ergs, assault bike, monkey bars, TRX

6 min

High Knees3 x 20s

soft feet, ankles waking up

Inchworm6-8

Engine 1 — row 4:00 · Cardio area (entry)

1 × 4:00

Row Erg4:00 hard-steady

smooth catch, braced back

Station 1 — sled · Turf — sled lanes, KBs, DBs, ergs, assault bike, monkey bars, TRX

straight sets

Sled Push5×40s hard push

ankle: drive, don't bound

Engine 2 — ski 4:00 · Cardio area (entry)

1 × 4:00

Ski Erg4:00 hard-steady

easy on the tendons — pull with lats, not arms

Station 2 — hinge · Turf — sled lanes, KBs, DBs, ergs, assault bike, monkey bars, TRX

straight sets

KB Sumo High Pull5×12-15 @ 44 lb

guess — fast hips, braced

Engine 3 — bike 4:00 · Cardio area (entry)

1 × 4:00

Assault Bike4:00 hard-steady

Station 3 — crawl · Turf — sled lanes, KBs, DBs, ergs, assault bike, monkey bars, TRX

straight sets

Bear Crawl5×30s crawl

knees an inch off the turf

Engine 4 — row 4:00 · Cardio area (entry)

1 × 4:00

Row Erg4:00 hard-steady

empty the tank on this one

Station 4 — wall balls · Turf — sled lanes, KBs, DBs, ergs, assault bike, monkey bars, TRX

straight sets

Wall Ball5×12-15 @ 14 lb

guess — lower target, shoulder-friendly arc; land soft

Stretch · Stretch mats (location assumed)*

5 min

Hamstring Stretch45s each side

Wall Calf Stretch45s each side

ankles get extra time

Session from earlier