Warm-up
Every 4mins x 3 Sets
200m Ski/Row- bike 8/6Cals
15 Up Downs
20 Dumbbell Push Press light weight
STRENGTH
Every 1:15 x 10
ODD :Barbell Bench Press 10reps @60%
This weight will be about 30% less than what you have been using in the previous 3 weeks. Move a little slower though the movement today as well. Really engage those muscles.
EVEN: Barbell Row 10reps
Same as our bench above. 30% less weight than your best row to date with a slower cadence.
THEN..
CONDITIONING
3min. AMRAP:
3 Burpee
6 Push Jerks 115/75
9 American KB Swing
Rest 1min. Repeat For 4-5 Total Rounds.
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