A: Squats - 1x8 at 50%, 1x8 at 60%, 1x8 at 70%, 1x8 at 75% + 1 8RM.
B: Bulgarian squats - 3x12 per leg (increase weight from last week).
C: Weighted back extension - 3 x20 ( increase load from last week)
A: Squats - 1x8 at 50%, 1x8 at 60%, 1x8 at 70%, 1x8 at 75% + 1 8RM.
B: Bulgarian squats - 3x12 per leg (increase weight from last week).
C: Weighted back extension - 3 x20 ( increase load from last week)
Rowing Intervals!
1 minute rest after each interval
300m/250m - At 2km pace 600m/500m
At 2km pace +2 900m/750m -
At 2km + 4
Rest 3 minutes x 3 rounds
Bench press - Based off your 3RM (set as 100%)
1x10 at 60%
1x8 at 70%
3x6 at 75%
1xAMRAP at 80%