A) Backsquat 5@50/60/70%
5@75%, 3@85%, 1+@95%
C2B Chinups 4x half (+2) of your ME set from three weeks ago
*Add 1 chinup to each set from last week
B) 4x300m Row
*Each effort is done at the same pace as your fastest 500m from three weeks ago (use your split time to gauge pace).
Rest as needed between efforts

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