a) WARM UP:
row 750m – last 150m, pull at 95%+ effort
- 10 air squats
- 5 push ups
- 10 jumping squats
- 5 burpees
- 10 empty bar squats
|
b) STRENGTH:
3x Superset:
- 5 Rear Foot Elevated Split Squat increase weight from last week
- 10 Single Arm Press @ Max effort from test week
|
c) Interval Weight Training:
3 Rounds for time:
- 10 Deadlifts @55% of your 1RM DL
- 2 min Row Max Effort for metres
2 min rest
Rest 3 min (total of 5 min)
**Score: TOTAL TIME from start to finish + m rowed
|
d) ACCESSORY WORK:
- Spend 10 min on a Gymnastics GOAT (DU, HSPU, MU, PU, etc.)
|
e) RECOMMENDED MOBILITY:
- pecs/delts – roll and spend 5 mins on them
- adductors/quads – stretch and roll
|