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)
Bench single arm back row( knee & hand on bench row towards chest)
Ball hamstring curls
Rip 60 rows
Sleds pull (all quads make the sled heavy)
Kb press iso hold (iso hold with one arm extended) switch arms for each set.
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