Run:
3 minutes warm-up
5 minutes 3% grade @ 6 mph
5 minutes 7% grade @ 7 mph
5 minutes 2% grade @ 6 mph
5 minutes 7% grade @ 7 mph
3 minutes cool down

Mike Johnson, RKC

A1) Snatch Grip DL 255 x 6,6,6
A2) KB MP's 24's x 7,7,7
90 seconds between drills

B1) Lateral Lunges 16kg x 6,6,6 l&r
B2) Chin-up 24kg x 7,6,5
90 seconds between drills

C1) Hanging Leg Raise x 8,8,7
C2) Single foot calf raise 16kg x 10,10,8 l&r
45 seconds between drills

Mike Johnson, RKC

A1) Double Cleans 28's x 8,10,8
75 second rests
A2) Double Press 20's x 10,9,8

B1) TRX Pistols x 9,9,9 l&r
75 seconds rests
B2) Pull-ups 12kg x 8,8,8

C1) TRX Triceps Press out x 10,10
45 seconds rests
C2) TRX Biceps Curls x 10,10

D1) Windshield Wipers x 8,8 l&r
45 seconds rests
D2) Single foot calf raise 16kg x 8,8 l&r

Mike Johnson, RKC

TRX Endurance Circuit: 2 Rounds
Suspended Sit-up x 15,16
Sprinters Start w/ hop x 20,16 l&r
Inverted Row x 15,15
400 meter run @ 3% grade (2:05)
Suspended Push-up x 20,20
Lateral Lunges x 15,15 l&r
Split Deltoid Fly x 16,16
400 meter run @ 3% grade (2:05)
Suspended Oblique Crunch x 16,18
Hip Press x 15,15
Lateral Hip Drop x 15,15 l&r
400 meter run @ 3% grade (2:05)
2 minutes rest

Mike Johnson, RKC

75 seconds rests
A1) Chin-up 24kg x 6,6,6
A2) Front Squat 28's x 6,6,6

B1) Military Press 24's x 6,6,6
B2) Single Leg DL 28's x 6,6,6 l&r

C1) Hanging leg raise x 7,7,7 (60 seconds rests)

Mike Johnson, RKC