99 Squats! (All percentages are dropped this week so we can focus on SPEED!)
Back Squat: 10@empty bar, 8@45%, 5@55%, 5@65%, 3@75%, 2@80%
Front Squat: 10@empty bar, 8@45%, 5@55%, 5@65%, 3@75%, 2@80%
OHS: 10@empty bar, 8@45%, 5@55%, 5@65%, 3@75%, 2@80%
Single Sport Endurance Workout
Choose ONE of the following Sports…
Swim (TUES): 50m Sprints (wear t-Shirt for drag if Desired), Rest 2:15, Perform until pace or form deteriorates
Bike (TUES): :45 Hill Sprints, Rest/Spin descent 2:15, Perform until pace or form deteriorates
Run (TUES): :45 Hill Sprints, Rest/Jog descent 2:15, Perform until pace or form deteriorates
Row (TUES): :45 Sprints, Rest 2:15, Perform until pace or form deteriorates
Ruck (TUES): :45 Hill Sprints or Treadmill @ 7% Grade, Rest/Jog descent 2:15, Perform until pace or form deteriorates
*Recommended range 6 – 12
*These are ALL OUT efforts focus on turnover
*Perform sets based off pace, mechanics and goals
Multi-Sport Endurance Workout
Bike (MON): :45 Hill Sprints, Rest/Spin descent 2:15, Perform until pace or form deteriorates
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