STRETCH DAY 25 min
BENCH PRESS
EMOM 10
2 pause on chest 55-65%
ACTIVE RECOVERY
CHOOSE ONE
run 20 min
alternate between bike / row / ski 20 min
ride 20 min
core - x2
10 vsnaps
10 vtucks
10 wide leg reach /sit-ups
10 single leg vups
10 scissors
10 hip taps each
10 heels to heaven
WARMUP SQUAT CLEANS EMOM x 5: 1 rep @ 77-80% EMOM x 4: 1 rep @ 82-84% EMOM x 3: 1 rep @ 86-90% NO REST Front Squat Clusters: 1.1.1 x 3 sets rest 10 sec b/t reps rack the bar during rest rest 2min b
PUSH JERKS FROM RACK 1 rep every 45 sec x 12 reps 65-70% 1RM SJ ROWING 500/425m on the 3min for 6 sets @ fastest sustainable effort Score = accumulated time of all row intervals (not including rest) B
warmup tabata heels to Heaven jumping jack planks STRENGTH box squats EMOM 10x3 @70% SIT TO BOX WOD 21-15-9 thrusters 50/35db 18-12-6 25ft shuttle runs 3-2-1 rope climbs
