Tuesday- Speed LB + Row/Bike w/ LB Muscle Endurance

A. Hurdle Hops, 3 x 3 hops, rest as needed **set PVC hanging off 3 different 24” boxes and jump and land on two feet

B. Back Squat w/ Chains, 3/min for 9 min @ 50% + chains

C. Deadlift w/ bands, 1/20 sec for 15 reps @ 55% + bands

**B and C focus on moving bar as fast as possible

+

2 sets

Row 1000m @ 2 sec faster than last week

Rest 15 sec

10 Double DB RDL’s @ 3030 tempo with 45-65#/H (note weight used)

Rest 60 sec

Bike 50 Cals @ 25-50W faster than last week

Rest 15 sec

10 Double KB Front Rack Squats @ 3030 tempo **35# KB’s/arm

Rest 2 min

A. Done

B. 190+ 58# of chains, smoked it.

C. 225+ bands.

1) 12:29

2) 12:41

The kbs sqt were the worst part. Back and shoulders just wanted to cave.