Friday, that must mean its Leg Day at the gym but instead of a long run at the finish of that, we’ll substitute the Shuttle run in there, to work on your speed today. For those who don’t have ropes available to them in the prep, substitute the towel pull-ups.


Continue to prep for the UBRR.

3 x 10 Pull-ups

3 x 10 Towel Pull-ups

3 x Rear Squat 20-15-12 reps (lighter weight)

3 x Goblet Dumbbell Squats 20-15-12 reps (lighter weight)

3 x 10 Barbell Squats

3 x 10 Dumbbell Lunges

3 x Weighted sled push or Fireman’s Carry

4 x 25-meter Shuttle Run

Stretch well after completion