Warm Up:
Old man
Running Drills
OTM-4min
100m Run
“Two Truths and a Lie”
Pick one. The following week you’ll pick another. Don’t avoid any one movement, you’ll have to do it eventually
| 200m Run 1 min RestX4400m Run2 min RestX3800m Run3 min Restx2 | 500m Bike Erg1 min RestX41000m Bike Erg2 min RestX32500m Bike Erg3 min Restx2 | 250m Row 1 min RestX4500m Row2 min RestX31000m Row3 min Restx2 |
Extras:
5×3 OH Press
7×3 Weighted Pull ups
30-20-10
Plate Curls+OH Tricep Ext