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Sunday

October 12, 2014

Warm-up

1000m row
2 rounds:
Leg Swings, forward+side, 10 each
10 Goblet Squats
5 Plank Walk Outs + Push Up
10 Ring Row
Weightlifting
Clean (2-2-2-2 @ >80% 1 RM)
Strength
Box Squat (3-3-3-3 @ >80% 1 RM Back Squat)
Good Mornings (8-8-8-8)
Bench Press (8-8-8-8 @ > 80% 1 RM)


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