Warm up C
A. Back Squat Find a heavy 1x5RM then begin Myo sets of 2 w/ 20 sec rest b/t sets
*Do sets of 2’s till failure.
B. Bench Find a heavy 1x5RM then begin Myo sets of 2 w/ 20 sec rest b/t sets
*Do sets of 2’s till Failure
100m Row Sprints (As Many Rounds As Possible)
1 set is all out. Record time. Rest 90 secs b/t each round. Once you row 5% slower than the fastest 100m Row. That’s when you stop.
Ex: 20 sec 100m Row = Keep completing rounds (100m Row) till you row slower than 21 secs flat)
Record Rounds
10 min Aerobic Cool down
