Warm Up
3 rounds
10 calorie row or bike
10 push ups
5 single arm db strict press light
5 pull ups
10 box step ups no weight (5 each leg)
10 calorie row or bike
10 push ups
5 single arm db strict press light
5 pull ups
10 box step ups no weight (5 each leg)
Conditioning
Row
3x 500 meter @70% effort
rest 2 minutes between each set-
3x 500 meter @70% effort
rest 2 minutes between each set-
Strength
Deload week! This its time to let the body recover a touch
20 minute every minute on the minute
Odd minute 6 back squats light @50%
Even minute 6 bench press @45%
20 minute every minute on the minute
Odd minute 6 back squats light @50%
Even minute 6 bench press @45%