Monday: 012218 (1-1)


Warm-up:

Conditioning:
4x800m Run @5K Race Pace: Recover to 74% of Max HR

DE Lower:
Speed Squat Variation: 8-10 sets x 2 reps

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Monday: 061217 (1-1)


Warm-up:

ME Upper: Work up to x1 @8 RPE (Repeat) 4-6% Fatigue
Close-Grip Bench Press

Metcon: Work up to x6 @8 RPE (Repeat) 4-6% Fatigue
Barbell Complex

9 Barbell Row
6 Hang Power Clean
9 Front Squat
6 Push Press
9 Good Morning
6 Ring Dip

(Recover to 67% HR after each round)

Post weight per round to comments:

Conditioning:
2k Row