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