Monday 23.9.19

Back Squat

7 sets of 5 reps with a 4 second eccentric each rep

*start at 70% of 1RM and keep same weight each set

**between each set perform 3 tall box jumps

Rest 2 minutes between sets

Every 5 minutes for 4 sets

30 seconds max thrusters @ 52.5/35kg

Rest 30 seconds

30 seconds max bar-facing burpees over the bar

Rest 30 seconds 

500m row

*score is total reps and average row pace over 4 rounds