Every 3:00 x 3 sets: 9min
Choose 1:
500/400m Row/Ski
Or
400m Run
Or
.8/.6 Assault Bike
* High Effort /Sustainable!!
Then..,
Plyo Box steps up
3×10
rest :30
Then..,
0:00 – 12:00 – Every 3:00 x 4 sets:
10 Back Squats
Worked in the 60-70% range. Don’t crush yourself, focus on smooth clean reps. Every set should feel like it has a little more in the tank.
Then..,
12:00 – 19:00 – Every 1:00 x 7 sets:
3 Pause Front Squat @ 22X1
These are meant to be light with a focus on speed out of the hole. Work in the 50-60% range of your 1RM Front Squat. Pause in the bottom for 2 seconds each rep and then focus on exploding out of the bottom.
Then..,,
Tabata
8rds :20 work – :10 rest
Deficit Standing DB Calf Raises (Holding just 1 DB on the working side).
then..
Tabata V-ups
8rd. :20 work- :10 rest