99 Squats! (all numbers based of your 1RM for that lift)
Back Squat: 10@empty bar, 8@55%, 5@65%, 5@75%, 3@85%, 2@90%
Front Squat: 10@empty bar, 8@55%, 5@65%, 5@75%, 3@85%, 2@90%
OHS: 10@empty bar, 8@55%, 5@65%, 5@75%, 3@85%, 2@90%
Single Sport Endurance Workout
Choose ONE of the following Sports…
Swim (TUES): 125m ON, 1:30 OFF, 100m ON, 1:30 OFF, Perform until pace or form deteriorates
Bike (TUES): 2:00 ON, 1:30 OFF, 1:30 ON, 1:30 OFF , Perform until pace or form deteriorates
Run (TUES): 2:00 ON, 1:30 OFF, 1:30 ON, 1:30 OFF, Perform until pace or form deteriorates
Row (TUES): 2:00 ON, 1:30 OFF, 1:30 ON, 1:30 OFF , Perform until pace or form deteriorates
Ruck (TUES): 2:00 ON, 1:30 OFF, 1:30 ON, 1:30 OFF , Perform until pace or form deteriorates
*Recommended range 2 – 5 sets
*Perform sets based off pace, mechanics and goals
Multi-Sport Endurance Workout
Swim (MON): 125m ON, 1:30 OFF, 100m ON, 1:30 OFF, Perform until pace or form deteriorates
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