MFT #3002

Flush sessions are meant to be done alone on a rest day.

Swimming and MF2 may be done on the same rest day or split between the two. If split, flushing is optional.

If you operate best with a true total rest day, you may skip what you need to. Be sure to accumulate 10-15k steps on those days.

AMRAP 30 Minutes
50′ R. Arm Suitcase Carry 53/35lbs
:30 Goblet Squat Hold
50′ L. Arm Suitcase Carry 53/35lbs
200m Run @ Forever Pace

Warm Up: Sustain Pacing Protocol

500 Yard Swim

The goal is to maintain even splits across the time trial. Cap total time at 12:00

Warm Up: Sustain Pacing Protocol

75:00-90:00 MF2 Row

This time includes warm up, working window, and cool down.

Full MF2 Instructions:
https://shorturl.at/lnuGR

Flush sessions are meant to be done alone on a rest day.

Swimming and MF2 may be done on the same rest day or split between the two. If split, flushing is optional.

If you operate best with a true total rest day, you may skip what you need to. Be sure to accumulate 10-15k steps on those days.

AMRAP 30 Minutes
50′ R. Arm Suitcase Carry 53/35lbs
:30 Goblet Squat Hold
50′ L. Arm Suitcase Carry 53/35lbs
200m Run @ Forever Pace

Warm Up: Sustain Pacing Protocol

400 Yard Swim

The goal is to maintain even splits across the time trial. Cap total time at 12:00

If you are an experienced swimmer, see MFT swim workouts.

Warm Up: Sustain Pacing Protocol

75:00-90:00 MF2 Row

This time includes warm up, working window, and cool down.

Full MF2 Instructions:
https://shorturl.at/lnuGR

Flush sessions are meant to be done alone on a rest day.

Swimming and MF2 may be done on the same rest day or split between the two. If split, flushing is optional.

If you operate best with a true total rest day, you may skip what you need to. Be sure to accumulate 10-15k steps on those days.

AMRAP 30 Minutes
50′ R. Arm Suitcase Carry 53/35lbs
:30 Goblet Squat Hold
50′ L. Arm Suitcase Carry 53/35lbs
200m Run @ Forever Pace

Warm Up: Sustain Pacing Protocol

400 Yard Swim

The goal is to maintain even splits across the time trial. Cap total time at 12:00

If you are an experienced swimmer, see MFT swim workouts.

Warm Up: Sustain Pacing Protocol

75:00-90:00 MF2 Row

This time includes warm up, working window, and cool down.

Full MF2 Instructions:
https://shorturl.at/lnuGR