Strength:
Barbell Bench Press
Set 1 – 1 rep @ 90-95%
Set 2 – 1 rep @ 90-95%
Set 3 – 1 rep @ 90-95%
Set 4 – 4 reps @ 80-85%
Set 5 – 4 reps @ 80-85%
Set 6 – 4 reps @ 80-85%
Rest as needed
“Sizzler Shake Out”
3 sets:
500m row easy
8 shuttle runs (2x25ft = 1 shuttle run)
–rest 1 minute–
After 3rd rest, perform
3 sets:
30 sec row @ 2k effort
–rest 1 minute–
*Sub 24 cal Echo bike for 500m row.