Wednesday, September 13, 2023

Strength
In 15:00
Establish 3RM Deadlift

FX:
Every 3:00, 5 Sets
3 Deadlifts
1) 70-75%
2-3) 75-80%
4-5) 80-85%

Superset Accessory
20 Tibialis Raises

Conditioning
For Time:
500/400m Row (FX: 400/300m)
then…
21-15-9
Russian Kettlebell Swings (24/16) (FX: 16/12) (RX+: 32/24)
Burpees Over Kettlebell
then…
500/400m Row (FX: 400/300m)
*11:00 Cap