AM: Rower:
Row Repeats
500m x 10; rest :45
**building on numbers prior weeks
PM:
A. 4 sets
1 min hard bike 85-90%
:30 Hang Power Cleans 135/155-93/103
1 min moderate bike 70%
:30 GHD Situps (speed focus)
rest 3 minutes between , to sustain output on machine and reps on BB
B. 100m run x 20; rest = 1 min walk
Sprint type efforts here
BECOMPLETE
- TGU – 10 reps per side
- Waiters Carry x 50′ sections x 5 each side
- DB Single Arm row x 10 reps heavy x 4 sets each side
- Reverse Hyper 3 x 30 reps
- Cossack Squats x 5/ alternating directions at @31X1 tempo
- Sorenson Hold x 1 min x 3 sets
- Crossover Symmetry