Monday 24th August

Strength: 

1) Back Squat: Work up to a 10 RM. Then 10 reps @ 95% 10RM, 10 reps @ 90% 10RM.

2) Press/military press: Work up to a 10 RM. Then 10 reps @ 95% 10RM, 10 reps @ 90% 10RM.

3) Strict weighted pullups: 3 sets x 10 reps (AHAP)

Work Capacity:  5 rounds, each for time:

5x deadlift (275#-405#/225#-315#)

-200m sprint

-2 minutes rest

*Choose a weight that you can move unbroken. Goal is to power through the deadlifts and then immediately move into an all out 200m sprint.

Core: 3 rounds, not timed:

-5x seated good mornings (Medium weight)

-60 second weighted plank hold

GET A FREE CLASS