• Open 18.4

The good bad Friday !

If you know then you know !

Low Aerobic pace for 60-90min:
5min run
5min ab
5min row/ ski
Guide line for HR in this session: 120-140

20 minutes of hard rowing

Score is total meters rowed

12-15x
400m run
Rest 60s btw sets.
Goal is to moderate + pace, so that you can keep the pace same through whole session. Now we start to run 1-2 times each week, so it is time to squeez in the runnig volyme.

3x3
80-82,5-85%

Push Press: Build to a 3RM. Rest 2:00
 5-6 sets to build to a 3RM.
 Reset on each rep (pause at shoulder)
 Between sets perform Banded Face Pull Apart x 15.

4 sets:

10 Romanian Deadlift Holding 2 Dumbbells @2111 Tempo

10 Kang squats. Slow and controlled. https://www.youtube.com/results?search_query=kang+squat

3-4 Sets:
10/10 Double Kettlebell Front rack deficit step back lunges (Do all 10 reps on one leg then switch). Use a 25 or 45# plate for your deficit.
10 Double Kettlebell Russian Swings
100 ft Double kettlebell overhead carry
You don't have to use the same KB weight for all movements.