17DEC

Week 7 of the program and we’re back to a higher volume of reps on strength, increased tempo work, and heavier leg focus. This week you have a 12-Mile Ruck and 10k run for time, very similar to gate weeks and RAP WK. Keep in mind standards for the 12-mile and 5-mile run should be something to shoot for, if you are comfortably hitting those marks, increase your effort on the METCONs and accessory during the week.

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Strenght:
Back Squat 10/10/8/6
GHD Leg Curl 12/12/10/10
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METCON:
15AMRAP - 10x Box Jump Over 24” + 20x Wall Ball Clean #30 + 200m Backwards Run
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Conditioning:
4-Mile Conversational Run