A. Back Squat - 3, 3, 3, 3 rest 3 minutes (80-88%)
B. Push Press - 5, 5, 5+ rest 2 minutes (80% on all set - go max effort on set 3)
C1. Single Leg Double KB Deadlifts x 8/leg rest 1 minute
C2. Band Pull-Apart Palms Up x 15 reps rest 1 minute x 3 sets
+
4 rounds:
300m Run
20 UB Pull-Ups
rest 1:1
A) 315
ReplyDeleteB) 195
C1) 20kg
C2) Done
D) Done - 400m on woodway
A. 267 x 2 , 275 x 2
ReplyDeleteB. 155 / 8 reps on last one
C1. 20kg
C2. Done
+
1 – 2:15
2- 2:08
3 – 2:10
4 – 2:04