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Wednesday, 18 October 2023


Strength: Back Squat

Establish an 8 RM for the day. Then, perform a drop set

of 8-10 reps at 90% and 8-10 reps 80% of the original 8RM.


Conditioning:

4 sets (1 set every 5:00)

Even Sets: (0:00, 10:00)

15/12 Calorie Row

15 Burpee Broad Jumps (4/3ft)

15/12 Calorie Row

Odd Sets: (5:00, 15:00)

15/12 Calorie Air Bike

15 Burpee Broad Jumps (4/3ft)

15/12 Calorie Air Bike


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