In preparation for the World Championship Finals, Graham schedules in an Extra Hard Session

6:30 on 30 seconds off
1.
40m sled push
3x 100m run @2:252:45 pace
8 high wall balls @ 14kg
1k standing bike erg
Run remainder of 6.5 mins

2.
40m walking lunges
400m run @310325 slowest
6 weight db squat jumps @10kg dbs
30m burpee broad jumps
Run 400m @ 3:103:25 pace
30 wall balls (unbroken each set)
Run remainder of time
x6 rounds total (3 of each)

3. Tabata 1 on 40 off
10s max bike erg sprint
Remainder of time = Sled push (2 lengths minimum) x8
10km skierg to finish
1km @ 250m on @1:361:40 + 250m off @ 1:55203 Damper 5
1km @race pace @ damper 7
1km @ 250/250 Hard/Mod 1:41/1:55203 Damper 7
1km @race pace damper 7
1km @ 30/30 on/very easy 1:41/2:002:15 pace
damper 10
1km @race pace damper 7
500m @ easy float damper 57
500m @ race pace or harder damper 7
x4 (last 4km complete the 500/500m)

directed and produced by Ronin347