ETAC

Session 1: Run
S w/u
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5-10min run warmup as needed
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8x30s @ 95% effort
60s walk between intervals
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1x8min run @ 75% effort
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Session Break: 3hrs or longer
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Session 2: FYF -or- the following workout
S w/u
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10x sqt + 5x GS + 5x RDL + 10x KBS
2rds
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5x5 BS @ 50% + 25% bands
1min rest between
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5x5 DL @ 50% + 25% bands
1min rest between
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100x Weighted bulgarian split squat (50x each leg)
*break up as needed*
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100x KBS @ 16/23kg unbroken
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4x30m heavy farmers carry