Primer: 8min cap or faster
10/8 Cals bike sprint!!!
20/20 Bulgarian split squats
25 heels elevated squats
:30 Wall sit
3x
Then..
1x
10 Air squats with a mini band
10/10 Mini band kick backs
Then..
Every 2:00 x 6 sets (Week 4 of 4)
Sets 1-4: 3 Back squats @ 83-88%
Set 5-6 – 1 “heavy” single between 90-94%
The goal is for both your 3s and your singles to be heavier than last week, even if it is just slightly heavier. You will have the opportunity to test your 1RM next week.
All working sets of 3 should be performed at the same weight, and all sets should feel challenging.
If you don’t want to push your top end numbers complete all 6 sets around 75%.
Then…
Every 5:00 x 3 Rounds
500/400m row
15 pullups
10 Overhead Squats 95/65/Empty bar
5 burpee box jump overs
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