A. Cycle Week 4: Deadlift 7s x 5r x 65% (or 3RM) (OT2M)
B. 3 Rounds On the 4 minutes:
Minutes 1-2:
10 Front Rack alt Lunges + Max Russian KB Swing (32/24kg)
Minutes 3-4:
10 Front Squats + Max lateral Burpees
Barbell: (43/29kg) Performance:
A. See fitness
B. 3 Rounds On the 4 minutes:
Minutes 1-2:
10 Overhead alt Lunges + Max Strict HSPU
Minutes 3-4:
10 Thrusters + Max lateral Burpees
Barbell: (43/29kg)
Sweat:
For total meters: (Bike meters are halved)
45 minutes of work / 7 minutes of rest
5 min Row
30 sec rest
5 min Bike Erg
30 sec rest
5 min Ski
30 sec rest
4 min Row
30 sec rest
4 min Bike Erg
30 sec rest
4 min Ski
30 sec rest
3 min Row
30 sec rest
3 min Bike Erg
30 sec rest
3 min Ski
30 sec rest
2 min Row
30 sec rest
2 min Bike Erg
30 sec rest
2 min Ski
30 sec rest
1 min Row
30 sec rest
1 min Bike Erg
30 sec rest
1 min Ski
30 sec rest
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