Friday, 29 January 2021


Strength: Deadlift

4 Sets X 5 Reps @73% 1RM (From Week 2)

Same Weight Across All Sets


Conditioning:

7 RFT: (21 Minute Time Cap)

Row 150/100 Meters in as Few Pulls as Possible

* After Each Row, Perform One 3/4 Bodyweight Front Squat For Each Pull Taken — e.g., if Athlete Takes 12 Pulls on Rower, Complete 12 Front Squats Before Starting Next Round. Reset Rower Prior to Each Round.


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