Thursday, 18 September 2025

Strength:

Deadlift (Wave 3):

Deficit Deadlift 3-2-1, 3-2-1 @ 75-85-90%

Post-strength: 3 sets of 10 Dumbbell Arnold Press

Conditioning:

AMRAP 2:30 x 4 sets:

12/10 Calorie Echo Bike

12/10 Calorie Row

Max Distance 50ft Shuttle Run

- Rest 2:30 between sets