Team Soul Training Pro:

AM Session

Track Run;
5-8 x 400m @En3 + 2:30 Rest
*HR @186-196 BPM (92.5-98% of Max HR)
**Perform repeats until pace or form deteriorates

PM Session

Weightlifting

Back Squat:
1×5@70% 1×5@75% 3×8@80%
*Rest as needed

Conditioning

AMRAPx8:00
15 T2B
12 Alternating DB Snatches (50/35)
10 Box-Jumps (30/24)
+
4:00 Rest
+
3RFT
3 Rope Climbs
7 Shoulder to OH (205/135)
30 Dubs
+
4:00 Rest
+
100 Cal Air Bike, For Time

Accessories

A) DB Incline Press 4×8, rest :45
B) Pinch Carry 4×50′, rest :45

Team Soul Training Development:

AM Session

Track Run;
4x 400m @En3 + 2:30 Rest
*HR @186-196 BPM (92.5-98% of Max HR)
**Perform repeats until pace or form deteriorates

PM Session

Weightlifting

Back Squat:
3×8@70-80%
*Rest as needed

Conditioning

AMRAPx8:00
12 T2B (or V-Ups)
10 Alternating DB Snatches (40/25)
8 Box-Jumps (24/20)
+
4:00 Rest
+
3RFT
1 Rope Climbs (or 2 Laying-to-Standing Climbs)
10 Deadlifts (205/135)
20 DU’s

Accessories

A) DB Incline Press 4×8, rest :45
B) Pinch Carry 4×50′, rest :45