Growth & Development

A. 6:00 Bike @ 80% pace

B. Heavy strict Press x 3 reps  ** 5-10lbs heavier than last week is the goal

C. EMOM x 8:00

Strict press x 2 reps @ 90% of above number

D1. DB bench press x 8 reps 33×1  :15 second rest

D2. BB up right rows @ 30×1  x 8 reps :15 second rest

D3. Heavy Russian single arm KB swings x 8 each arm 1;30 rest walking around

X 3 sets

E. 4:00 Row @ 2:30 pace

 

Performance

A. Front Squat heavy set of 2

B. Front Squat Every 2:00 x 4 sets  85% of above number x 2 reps

C. 21/18/15/12/9/6/3

Calorie row

Burpees Over the Rower

D. 10:00 Bike @ 80% pace

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