Tuesday 20 October 2020

1. Strength

Back Squats

Every 0:20 for 3:00 (9 sets)

1 Rep (increase weight as desired)

Then;

In 12:00, establish a heavy single

---

2. Benchmark

”Fran”

For Time: (12:00 Cap)

21-15-9

Thrusters (42.5/30kg)

Pull-ups

---

Extras:

Row Conditioning

15:00 for Max Distance

*Increase pace every 3:00 until completion