Warm up:
2 minutes step ups
8 x Goblet squats
8 x KB swings
8 x Romanian deadlifts
8 x KB push press (4 each arm)
Strength:
Sumo Deadlift 3-3-3-3-3 (Find 3RM)
185 - 225 - 255 - 275 - 285(1) - 285(PR)
Ring Dips
5 - 5 - 5 - 5
Struggling with these
Conditioning:
Alternating Tabata
Jumping Lunge
Ring Row
(141 Reps)
Endurance:
Row 5K (23 mins 43 secs) Slow and relaxing
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