Monday September 17th, 2018

ALL OUT ALL ON THE FLOOR WEEK
This is a 'testing week' You are responsible for the outcome. 

WORK
BENCH PRESS

Build to a heavy single.
*12min CAP

PULL-UP
0-6mins:
1RM Strict Pull Up.

6-12mins
3RM Strict Pull Up

ASSAULT BIKE
0:00-2:00- 2/10 RPE- 250/ 175 watts
2:00-4:00- 4/10 RPE- 300/ 200 watts
4:00-6:00- 6/10 RPE- 400/ 275 watts
6:00-8:00- 8/10 RPE- 550/ 350 watts
8:00-10:00- 10/10 RPE- 600+/ 400+ watts

*Aiming to hold over ther wattage for each window.

If you have a HR monitor, wear it and observe your maximal HR for this test.
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