Wednesday 8th May, 2019

Box Jump:

Every 0:20 x 10mins
1 seated box jump
*Add weight from week two.
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Deadlift:

1 x 1, 97.5%

7 x 2, 85%
Rest 1:00 between.
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Accessories A:

3 sets:
5 / 5 Single leg RDL
10 / 10 Back supported single leg glute bridges
Rest as needed.
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Accessories B:

Accumulate 50 bent over rows, 40kg
*no kip, as strict as possible. Break the sets down as needed and rest between.
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Intervals:

4 sets:
8 Box Step Ups, front rack, 40
1:15 max effort assault bike
Rest 2:30

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