Growth & Development

1a. DB Bench press x 6 reps

1b. ring row x 8 reps

1c. 100m farmers walk

4 sets through resting 1-2 minutes after completion of a,b,c

+ 10:00 AMRAP

7 thruster

100m run

7 box jumps

 

Performance

  1. 2 rep max back squat

+ 4 sets

400m row + AMRAP STRICT PULL-UPS (anyway)

rest 90 seconds between sets

+3:00 rest

+ 4 sets

400m run + 10 bench press (heavy load)

rest 90 seconds between sets

 

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