SATURDAY
WEIGHTLIFTING
FRSQ – 5 sets on a 3:30 INT
10@65, 8@70, 6@75, 4@80, 2@85%
*use same number as last week (your conservative goal 1RM)
CONDITIONING (training)
A/B Partner Workout, alternating movements, AMRAP 30:
500m Row
3-5 Tire Fips
20 Hollow Body Crunches
20 Goblet Squats (55/35 lbs)
5 Strict Pull Ups
*goal: consistent pace on rower; break up movements less as workout goes on
SUPPLEMENTAL TRAINING
3 sets:
10 Standing Leg Abduction e/s
10 B Stance DB/KB RDL e/s
12 SL Standing Calf Raise e/s