Strength
40:20 3 sets 2 laps
Fatigue to failure point on each set. paired stations, lower body paired with and upper body in each station.
3 stations
Back squats- RPE 8 (rate perceived exertion 1-10scale)
Curl to single arm press 30/15 (top of the curl, isolate hold with the opposite arm that’s pressing)
DB DL to angled lunge 40/30
Rip 60 rows
KB side shuffle with bands (goblet hold)
Tricep box dips
Deadlift On the 2:00 x 5 Sets: 1 Deadlift *Use The Same Weight Across - Aim to perform all sets at 90% (or higher) of your 1RM deadlift or at a weight that is slightly heavier than last week's 5x3. -
Warm Up 1:00 min of each x 2 Rounds Bike Row 200m run Sumo Deadlifts Every 1:30 x 6 ⁃ hit 5 Heavy’ish sumo Deadlifts! You must lift each one separately (No Touch & Go) you are working on the PULL. Wor
Squat Clean Thruster On the Minute x 8: 1 Squat Clean Thruster *Build Every 2 Sets Friday Circuit: full body burner 35:20 1st and 2nd lap - 2 sets If time: 3rd Lap - 1 Set :Burner Water break between