STRENGTH:
Every 1:30 x 10 (15:00)
ODD: 3 Deadlifts
EVEN: 4 Bench Press
—–NOTES—–
– Perform both at a Tempo of 21×1
– Tempo is read 2 seconds down, 1 second pause, explode up, 1 second pause
– Start at ~ 70% of 1RMs and work to RPE 8.5 on both (1-2 reps left in tank). Ideally heavier than two weeks ago, if you were here.
CONDITIONING:
For total Reps in 15:00
0:00 – 2:30: 200m Run + Max DB Box Step-ups
2:30 – 5:00: 200m Run + Max Push-ups
5:00 – 7:30: 200m Run + Max DB Box Step-ups
7:30 – 10:00: 200m Run + Max Push-ups
10:00 – 12:30: 200m Run + Max DB Box Step-ups
12:30 – 15:00: 200m Run + Max Push-ups
——NOTES——
-RX DB = 50/35
-Partners can share equipment (Box/DB) and start on opposite stations
-Score is total reps
