A: Squat
2x5 at 55%
2x5 at 65%
2x5 at 75%
1 AMRAP at 80%
B: Accessory - GHD back ext 3 x30 at BW + 2 x 20 weighted
C:10-9-8-...1 of
DB Thrusters at 50/35
and Box Step Over at 24/20 holding one DB only (any which way)
A: Squat
2x5 at 55%
2x5 at 65%
2x5 at 75%
1 AMRAP at 80%
B: Accessory - GHD back ext 3 x30 at BW + 2 x 20 weighted
C:10-9-8-...1 of
DB Thrusters at 50/35
and Box Step Over at 24/20 holding one DB only (any which way)
A: Bench Press 4x10 at 60% of your 3 RM,
if you do not have one, work up to a heavy set of 10.
B:Rowing Week #1
600/500m at your estimated 2km pace+4sec/500m.
Rest 90 seconds x 6