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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





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