Strength
Back Squat
5×1 @ 90% of 1rm
2×7 @ 75% of 1rm
Sets on Clock
0:00, 2:30, 5:00, 7:30, 10:00, 12:30, 15:00
*
WOD
3rft (CAP 10min)
18 KB Swings 32/24kg
9 DB Burpee Box Step Overs 24/20′
200m Run
*
PEAK
Strength Circuit
Pendlay Row 4×10 70/50kg
Romainian Deadlift 4×12 70/50kg
GHD Weighted Back Extentions 4×10 (10kg plate)
*
Rowing Intervals
Every 3 minutes for 5 Rounds
500m/400m Row