Nov 11

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STRENGTH

A) Deadlift 5×5 @ 85%

B) Back Squat 5×10 @ 60-65%

C) 5×20 Ab-Wheel Roll-Outs

 

CONDITIONING

15 x 30/90 row @ 165m/135m pace w/Death By Thrusters (75/55) during rest.

*Round 1: 30 sec row sprint + 1 Thruster then rest the remainder of the 90 sec rest

*Round 2: 30 sec row sprint + 2 Thrusters then rest the remainder of the 90 sec rest

*Round 3: 30 sec row sprint + 3 Thrusters then rest the remainder of the 90 sec rest

***Continue this until you have failure or until you have completed 15 rounds…whichever comes first.

PPLAdmin

PPLAdmin

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