8 sets @80-85%
30s row
5 burpees
30s 10m shuttles
20 double unders
30s row
- 1 minute rest
PM
A. Box squat box jump; build to max
- 50"
B. Pause front squat; build to max
- 100, 110, 115, 120, 125, 130 PB, 135 PB, 140x. Wasn't expecting much here as my legs have been feeling particularly weak recently, pleased to see the leg strength is coming back.
C. Double overhand deadlift; 3x6
- 130, 140, 150. Felt good here all sets with hook grip, starting to feel the benefits of all the posterior chain work.
D1. Back extension; 3x15; 30s rest
- Should have added weight here
D2. Bent over row; 3x8; 30s rest
- 65, 75, 80. Keep improving here, last couple of reps were tough at 80kg but they didn't turn into chest to bar rows!
3RNFT
1 legless rope climb
1 rope climb
25m forwards sled drag @100kg
25m backwards sled drag
15m hs walk
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