Growth & Development

A. Back squats 75% of 1RM 5×5

B. 5 sets

Bike 25/15 cals

10 burpee

10 box jumps step down

C. 500m row repeats 1:1 rest time

 

Performance

A. Deadlift no touch heavy set of 5 ( 5-10) heavier than last week! ** Goal is to be building over the next 3 weeks so keep that in mind **  + 1 set of 5 @ 90%

B. Push jerk + split jerk every 90 seconds x 6 sets ** push this a little more than last week

C. 5 sets

250 m row

10 KB swings

10 burpees over the rower

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