2 sets
12 calorie row
10 glute bridge
20 band pull aparts
10 empty barbell stiff leg deadlifts

4 x 28 Back Squat 10-8-6-4

10 reps X 57 %
8 reps X 67 %
6 reps X 71 %
4 reps X 76 %

Add Score

4 x 20 Front Squat 4 X 5

5 X 60 %
5 X 70 %
5 X 70 %
5 X 70 %
Add Score

Row/ bike/ ski Intervals

Row Bike Ski
1500 meters ( 5 k pace )
rest 1 min
250 meters ( 1 k pace )
rest 30 sec
250 meters ( 1 k pace )
rest 2 min
1000 meters ( 5 k pace )
rest 45 sec
250 meters
rest 45 sec
250 meters

Add Score

Comments

No comments

Login Required

Please login to your account to provide a comment. You will be redirect back to this page upon your successful login.