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A. Overhead squat – Find your 3 rep max. Newer people can work on 5×3, increasing weight from last week if possible.

B. 3×500 m row, resting 2 minutes between sets (or alternate with a partner). What’s the catch? Each row must be faster than the one before it. If it isn’t, you owe 10 burpees for each offence, to be done after the third row is finished. Choose your paces wisely. However, that doesn’t mean that you just sandbag the first two rows. Make a reasonable plan, and stick with it.

C. 3 max effort sets of hollow or tuck rocks.