April 1, 2019

April 1, 2019

3 sets of 20/10 off of :

a) downward dog

b) upward dog

+

c) inchworm (in place)

d) side lunge

+

e) single leg touches (left)

f) single leg touches (right)


Deadlift - find 1 rep max as initial test. 15 minute clock

notes :
- suggested build up :
set 1 - 40-50% x 5-6
set 2 - 50-60% x 3-4
set 3 - 60-70% x 1-2
set 4 - 70-80% x 1
set 5 - 75-85% x 1
set 6 - 80-90% x 1
set 7 - 85-95% x 1
set 8 - 90-100%
set 9 - 1 rep attempt


Max Effort 2k Row

notes :
- week 1 tester. give it your best effort.
- goal - sub 10 minutes.
- will repeat last week.


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