Thursday, September 15, 2022

A.3 sets

Bench press [7sec. negative + 8-10 regular reps]

drop set to

DB skull crushers x 12

rest :90

B. 3 sets

Bb pendlay Row x 12

drop set to

low angle banded rows x 20

rest :90

C. 3 sets

BB reverse grip curl x 12

DB seated french press x 12

D. Capacity Thursdays

Minute 0-10:00

21-15-9 cal ski

200-100-50m run

minute 10:00-20:00

21-15-9

cal bike erg

50-35-20

sit ups