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1) 10 sets of:
500m Ski Erg
100m Recovery Walk
Maintainable paces/times is the goal.
2) Back Squat: 10-8-6-6-4 Every 2:30
Warm-up as needed. Reference loading from last week and work to build on that a little.
3) Dumbbell Farmers Reverse Lunge: 8/side Every 2:30
Warm-up as needed. Start at a moderate load and build as deemed as fit. Alternate legs each rep.
4) 21-18-15-12 – AQAP:
Dumbbell Front Squats 70/50
Scale as needed.
5) Sled Sprints: 8 x 25m @ 50% Bodyweight
Rest 90-120 seconds between sets. Make sure you warm-up appropriately.
6) Single Leg Kettlebell Deadlift: 3 sets of 12/side
Rest 90-120 seconds between sets. Perform all reps on 1 side before switching to the other.
7) Cable Hamstring Curls: 4 sets of 20
Rest 90-120 seconds between sets.
8) Reverse Hyper: 3 sets of 20
Rest 90-120 seconds between sets. Heavy as possible.
For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE