ETAC

Session 1: Run
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5-10min running warmup
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6 x 40 sec sprint at 95% effort / 2min 20 sec walk
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8min run @ 75% effort
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Session Break: 3hrs or longer
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Session 2: FYF -or-
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S w/u
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1x PC + HC + FS
every 30sec for 10min
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10x3 SSB @ 50% + 25% bands
1min rest between
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10min EMOM
1x DL @ (70%+ black bands) + 1x weighted DB box jump
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3x15 BB hip bridge
3x10 bulgarian split sqt
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500m Row +
50x Burpee box jump over for time