Friday 22 Feb 2024

Strength

Back squat 8-5-3-5-8; rest 2 min
*score 3 rep

Conditioning

2 rounds:

Min 0-2:00
25 back squats 135/95

Min 2:00-5:00
400m run

Min 5-7
25 front squats 95/65

Min 7-10
500m row

Accessory

3 sets
10 single leg glute bridge R/L
:30s DB goblet hold at bottom of squat
10 cossacks squats

F3

3:00 Row
3:00 Echo Bike
2:00 Row
2:00 Echo Bike
1:00 Row
1:00 Echo Bike

increase intensity each interval

There is no rest in between intervals, other than your tranistion time. Try to minimize tranistion time. Stay smooth and consistent, pay attention to your paces.