A: Front Squats - Establish a 8RM front squat -
this will equate your 80%
B: Bulgarian squats - 3x12 per leg.
C: Weighted back extension - 3 x20
D: Bicep curls and tricep extension - 3x8
E: Back flies and chest flies - 3x8
A: Front Squats - Establish a 8RM front squat -
this will equate your 80%
B: Bulgarian squats - 3x12 per leg.
C: Weighted back extension - 3 x20
D: Bicep curls and tricep extension - 3x8
E: Back flies and chest flies - 3x8
*We test next week
A:Row 1500m/1250m at Pace +4
Rest 2 mins
Row 1000m/750m at Pace +2
Rest 2 mins
4x500m at Pace -1 with 1 min rest between each set
Row one final 500m at Pace -4 or better
B: Based off your 3 RM
1x8 at 75% 1x6 at 80% 4x4 at 85% 1 AMRAP at 90%