AM SESSION
A) RUNNING:
7 x 400m, 8/ 10 RPE.
1:00 recovery assault bike, 3/ 10 RPE. ..
PM SESSION
- A) Overhead Squat:
Build up to a heavy 5 for the day
**10:00 CAP
B) Push Press:
1 x ME set of strict Muscle-ups
3 x 3 @ 75%
1 x 50% strict Muscle-ups after each set
2 x 2 @ 80%
1 x 50% strict Muscle-ups
1 x 2 @ 90%
1 x 50% strict Muscle-ups
C) Single Arm Braced DB Shoulder Press:
5 x 5/5 reps (5each arm)
Superset straight into
5 weighted supinated pull-ups.
Rest 2:00 between sets
** 'braced press has non working hand holding onto rig. Choose weight that challenges you.
D) 21 min Assault Bike Every Min alternate between:
A - 4 Box Step Overs, 2 x 22.5/15kg DBs
B - 4 Toes to Bar + 2 Bar Muscle-ups
C - 1 Cleans, 80%
**score is calories achieved after 21 minutes