Warm up!
Main Set:
L3: Every minute on the minute, until failure, complete the following with 65% of your BW or 1RM (whichever is heavier)
- 5 Hang power cleans
- 5 Burpees
L2 & L1: same movements as above with 40-50% of your BW
Recover 5min
Then...
all levels choose one of the following and complete at max effort:
Row: 3 x 500m w/1:1 work to recovery
or
Run: 3 x 400m w/1:1 work to recovery
or
Ride: 3 x 2min w/1:1 work to recovery
Train Hard!
Rayne
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