Establish a Heavy Single: Heavy singles are generally 90-95% of an athletes 1 Rep Max
3 x 8 @ 50% of Heavy Single
– Rest 2 min between sets
Avoid dropping into a full squat to catch the weight. Keep hips above parallel – refer to the demonstration video. Complete sets as Touch-and-Go.
9 min EMOM of each:
9 Ring Row
9 Strict Pull-Ups (Scale up by adding weight)
9 Burpee-to-Plate (Use 45#/25# plate for target )
– Rest 5 min
1-mile Run for time
Challenge yourself, you are so much fitter than you believe you are. I would rather you need to make small adjustments during the workout than have you hold back and not learn anything about you and your current fitness level.
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