Emphasis: Strength, power endurance
Time: Approx 60 min
Warm up:
2000 m row (6:59)
15 x goblet squat @ 55#
25 x swing @ 55#
then:
Deadlift: 2 x 5 x 225#
Press: 3 x 3 x 135#
Swing: 1 x 50 x 45# kb
Chinups: 1 x 15
Ab wheel: 1 x 15
then:
Cool down with a short jog
Notes:
2000 m row was easier then expected. I started off as a warm up and just felt good so I decided to go for sub 7 min. Deads were light and fast.
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