Row 1KM then
21-15-9
pull ups
and SDHP 95/65
Power Program:
| SQUAT | BENCH | DL | |||
| 2x4 @75% | 4x4 @80% | 2x3 @80% | 2x2 @85% | 2x3 @75% | 5x2 @81% |
| SQUAT | BENCH | DL | |||
| 2x4 @75% | 4x4 @80% | 2x3 @80% | 2x2 @85% | 2x3 @75% | 5x2 @81% |
On the 2 mins x 20
1. DB flat bench press for 12 reps + 15 strict pull ups
2. 1 min plank + 30 sec hollow body hold
3. Single arm heavy rows 12 reps per side (same weight as last week)
4. L-sit parallette hold for 20 sec + 12 per side DB bicep curls alternating