LIFT

Press 1 x 5 – Sets across at 90%. All 5 singles at the same weight. If you don’t have a 1 Rep Max to base the % off then work up to a challenging weight and use that. If you feel good, this is an opportunity to establish a 1 Rep Max.

WORKOUT

Performance
4 min Running Clock For Reps
Run 400/ Row 500
Max Pull Ups
Rest 1min
Run 400/ Row 500
Max DB Thrusters AHAP
Rest 1min
Run 400/ Row 500
Max Burpee

Fitness
4 min Running Clock For Reps
Run 400/ Row 500
Max Body Rows
Rest 1min
Run 400/ Row 500
Max DB Thrusters AHAP
Rest 1min
Run 400/ Row 500
Max Burpee