Weekly Warm-up 2mins @ 75% effort: run, row, skip airdyne

2-3 rounds:

  • 15 wall slides with 3 sec pause at bottom
  • 10 good mornings
  • 10 bodyweight squats with band around knee

Part 1 A1. Russian Step-ups 4×12/side, rest 45sec A2. Deadlift at strict tempo: [52x0] 4×6-8, rest 45sec A3. Ring Rows at strict tempo [2013] rest 45sec

Part 2 4 rounds: Back squat 15 reps @ 50% 1rm run 300m rest 2mins

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