A- 5 x 5 Fr squats - first 2 reps at 5,5,1,1 + next 3
reps at 1,1,1,1 Start at 50% and build to no more than
60%. Focus on tempo and form
B
- Move slowly- work on form
8min EMOM
1- 6 SL RDL/ leg 2,2,0,1 2- 10 Ring rows 2,2,0,1
C- 21-15-9
Front rack lunge/leg 135/95
Pull ups
400m run after each round (3x)
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