2k Row Warm Up
21Min EMOM
60s 55KM Deadlift @15(45kg),10,10,10,10,10,10
60s Wall Ball 6kg 15(all rounds)
60s 10 Cal Ski (10 cals all rounds)
3R:
Max Tri Ext (Cable)
Max Inverted Row
60s Plank
Blog
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30min Run Test – 5.71KM | 5’15″/KM Pace | 153BPM
Improvement since last 30min test Sept 11th – 5.34KM -
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Bulgarian Split Squat 12-8-6-4 @ 10kg DBs, 25KG Barbell, 15KG DBs, 20KG DBs
Chin Ups 10-8-6-4 (BW, recovering from golfers elbow)
7x1000m Rowing @90s Rest – Avg 2:13.5/500m
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4 Rounds of 20m Sled Push @130,140,150, 160KG(rested once)
4 Rounds 20m of Sled Pull @100, 125, 125, 125kg*500m Run between runs
1.5k run into
30-20-10 Of
Deadlift @45KG
Burpee over Bar
40 Wall Balls between each each 30s, 20s,10s
2.5k run – only ran 1km (upper back started to hurt) -
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Hang Power Clean 3-2-1-3-2-1 @60KG, 63.6, 66, 63.5 , 65(1), 66
Bench Press 6×3 *3 Sec Pause @60kg
3 Rounds of
Max Push Ups
Box Step Ups 60secs
Pull Ups 60secs