Fri 23. Oct
a) warm up 5min
line drills
b) front squat 14min
3 sets
12-10-8 reps @rpe 7-8
hypertrophy
c) conditioning 15min
for time
600m run
into
4 rounds
18 toes to bar
12 double db thruster 2x22,5/15kg
into
600m run
aerobic power (lactate threshold)
d) upper back & triceps 6min
30sec /30sec off x 6 rounds
1. max double db bent over rows
2. max db overhead triceps extensions