TUESDAY 09272022

WARMUP

STRENGTH

1 1/4 BACK SQUAT

Find a 3RM for the day

DB PUSH PRESS

SA DB Push Press:

10 reps/side emom x 3 sets

unbroken weight, focusing on breathing/timing/strong lockout

DB UPRIGHT ROW

SA DB Upright Rows @ 3011:

10-12 reps/side - lighter load to focus on strong scap position/tall posture/strong range of motion

ROWING

2 TOTAL SETS:

Row 1000/800@ 3-5 Seconds per 500m slower than 2k sustainable test

rest 30 seconds

x2

rest 4min