Fitness:
A. Back Rack Step Ups: 5s x 3r
*Get the highest possible box while still maintaining a neutral spine. Range of motion is the priority, load is secondary.
B. Sprint and Sustain Progressions - Week 3/7
Sustain (Row based)
10 Rounds:
1 minute work @ 2k pace – 5 seconds av
1 minute rest
*On your final minute, go as fast as you can.
Sprint: (Echo Bike)
8 sets: 15 seconds work, 2:15 rest.
Performance:
A. Front Squat: 5s x 3r x 81% (OT2.5M)
*Follow each set with 3 box jumps immediately after the set
B. See Fitness
Sweat:
40 Min AMRAP:
400m Torque Sled (50kg, L2) Push Buy in:
then AMRAP in the remaining time
40/32 Calorie Row
30/24 Calorie Ski
20/15 Calorie Echo Bike
10 Burpee Box Get over (40")
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