Saturday, 1 November 2014

WARM UP
3 rounds, but no more than 10 minutes:
   1. Weighted Strict Pull Ups x 4 (max weight allowing 5 unbroken reps) 

STRENGTH
Front Squat:  4x2 @ 80% 1RM – Work up to 80% of your most recent max and then hit four doubles.  Work on the technique & mobility of the movement.  Do not exceed 80%.

CONDITIONING
For time:
1,500m Row
3 miles Bike
1,200m Run