AM Workout (TBD)
A.
8 Minute EMOM
2 Front Squat
*Start around 65% (205#) and work up to an RPE 8-9 over the course of the 8 sets.
B.
8 Minute EMOM
2 Back Squat
*Start around 65% (275#) and work up to an RPE 8-9 over the course of the 8 sets.
C.
4 RFT:
500m Row
10 Alternating Dual KB Front-Rack Step-Ups (2x53/35#) to 20” Box
1000m Bike Erg
15 DB Front Squats (2x50/35#)
D.
3 Sets:
:45 Double Kettlebell Flutter Kicks
Seated DB Calf Raises x 20
Rest :60
E.
Standing Barbell Calf Raises x 20
Side Plank Elbow Touch x 20 (10 each side)
Leg Lifts x 20
Rest :60
PM Workout (TBD)
A.
1 Mile Easy Jog + 3 x 800m 5K pace, 1:1 rest + 1 Mile Easy Jog
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