TUESDAY09132022

WARMUP

STRENGTH

HANG POWER CLEAN

1 Rep every 25 sec @ 77-82% 1RM x 12 reps

TALL KNEELING LANDMINE SHOULDER PRESS

Tall Kneeling SA Landmine Press:

10,8,6 reps per side;

Increase load each set

ROWING

3 sets of:

Row 800/680m @ 2-4 Seconds per 500m slower than 2k sustainable test

rest 1min

5 MIN BIKE RECOVERY