50 M sprints
approx 2 minutes rest between sets
6 rds
Bench and back squat
3X3 at 80%
2X2 at 90%
1X1 at 95%
50 M sprints
approx 2 minutes rest between sets
6 rds
Bench and back squat
3X3 at 80%
2X2 at 90%
1X1 at 95%
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