STRENGTH
Bench Press
3×3 @85%
3×5 @70%
000,200,400,600,800,1000
WOD
For Time (7-9 min cap)
9-6-3
Ring Muscle Up
21-15-9
Overhead Squat
@60/42.5
PEAK
3 x 10min Conditioning Intervals
Modality choices: Run- Row-Ski Erg-C2 Bike-Assault bike
Interval 1: 10-min@ steady pace you could maintain for 30-min
Interval 2: 10-min@ Fartlek pace
(1-min@10min race pace)
(1-min@10min steady pace that allows some recovery)
Interval 3: 10-min@ steady pace you could maintain for 30-min
*Maintain nasal breathing the whole session.