Wednesday November 22nd, 2017

Strength

A1. 5-5-5-5-5 Bench Press (add weight each set, finishing with a heavy set of 5)

  • Rest :45

A2. 5 x 8/8 Single Leg RDL

  • Rest :90

Conditioning

With a partner, complete as many alternating rounds as possible in 20 minutes of:

  • 500m Row

While one partner is rowing, the other is completing the following:

  • 5 Strict Chin-ups
  • 10 Kb Swings (60#/44#)
  • 15 Air Squats

Score = total number of 500m intervals completed.

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