6:00
12/9 cal Row
12/9 cal bike
Then..
2 Rounds:
10/10 Monster band kickbacks
4/4 Reverse Lunges w Empty BB
3 Pause Back Squats
3 Burpee Broad Jumps
Then..
Every 2:00 x 5 sets: (week 2 of 3)
3 Back Squats
Set 1: 75-77%
Set 2: 77-82%
Set 3: 82-85%
Set 4: 2 reps 87-92%
Set 5: 2 reps 90-95%
We will do 1 more week of 3s & 2s before heavy singles. Have some patience, and don’t push past the percentages.
It’s always ok if you want to stay below percentages.
Then…
6 Min AMRAP
12/9 Cal Row
4 Burpee Pull Ups
rest 1:30:
6 Min AMRAP
4 Burpee Box Jump Overs (24/20)
10/7 Cal Row
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