Warm up:

Run 800 m

Bike 1 mile

Row 1k 


A. 1 rm box squat

B. 2×5 Back Squats(heavy sets)

C. Every 3 min for 9 min

1 set of max muscle up

D. Class

E. 7 rounds

:20 sprint row/2:40 moderate row

Goal is to raise spike the heart rate(90%) and then be able to bring it down to moderate(70%). 90% and 70% are measurable with a heart rate monitor but perceived level is fine.

Monday, July 23rd, 2018 at 12:18 am / Competitive