Workout of the Day:
Every 2:30 for 30min
1- Run 400m
2- Row :90 for Max Meters
3-75 Double Unders
4-25 Burpees
Competition:
AM Session
Back Squat Based off of 1 RM
5.5.5 @22X1 @70%
3.3.3.3 @21X1 @75%
1.1.1.1.1 @11X1 @80%
**Rest :45/3:00
PM Session
A. Conditioning
200 Double-Unders
75-Calorie Row
50 DB Step-Ups, 45/30
B. Strength
5×10 Jerks from the floor, rest as needed between sets.
C. Rowing
Men: 5×30 Calorie Row. 1 min rest between sets.
Women: 5×25 Calorie Row. 1 min rest between sets.