Thursday, August 2, 2018

Crossfit

Conditioning

30 minutes - 85% effort
6k Bike
rest 3 min
2k row
rest 3 min
60 burpees

Strength

18 mins
4x5 DL @ 62% of 1RM
3 sec descent

Sport/Post Class

Bench Press
3x9 @ 62.5% of 1RM
Reverse hypers with band
4x10

RP-Fit

Strength

Front squat clusters
3, 2, 1
10 sec between reps
rest 2 mins between sets
4 total rounds

Conditioning

E5MOTM (25 mins)
500 m row
12 russian KB Swings 55/35
10 DB Step overs 30/20