Monday September 10th, 2018

BACK OFF WEEK
the goal is a reduction in volume and intensity.. 
Everything you do, do it for quality.
--
AM SESSION 
'CARDIO'
1k Row at (RPE 7, 10/15 seconds slower than MAX)
3:00 rest between complete:
15 OHS, 30/20kg
1k Run at (RPE 7, 10/15 seconds slower than MAX)
3:00 rest between complete:
15 OHS, 30/20kg
1k Row at (RPE 7, 10/15 seconds slower than MAX)

PM WORK
WARM-UP
EMOM 15
1 - 45s Ski Erg
2 - 6-8 Ring push ups@2020
3 - 20s False grip Hang

BENCH PRESS
Every 1:30 x 6 sets
3 reps @ 75%

WORK
Every 2:00 x 7 Rounds
20/15 Cal Ass Bike
7 Pull-ups (can be kipping / NOT BUTTERFLY)

ASSISTANCE 
3 Rounds
5/5 Reps
5 Strict muscle-ups
Rest 2:00
** turkish get-ups are for form... its 5 each arm per set (10 total reps).. use weight that challenges you.

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