Friday September 7th, 2018

AM SESSION
'RUNNING'
4 x 800m, 7 RPE.
1:30 rest between efforts
**https://johnheltzen.wordpress.com/rpe-rate-of-perceived-exertion-chart/

PM WORK
OVERHEAD SQUAT
Build up to a heavy 1 for the day
**10:00 CAP

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
1 x ME set of push press @ 75%

SINGLE ARM DB PRESS
5 x 5/5 reps (5each arm)
Superset straight into
5 weighted supinated pull-ups.
Rest 2:00 between sets
** Choose weight that challanges you.

WORK
21 Min Assault Bike for Calories
Every 3:00 that elapses get off and complete:
20 AirSquats
10 Hang Cleans, 60/40kg
7 Bar Muscle-ups
**Score is total number of cals

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