Tuesday
Back Squat 10x10
@ 50% of 1RM
*Aim to perform sets every 90 seconds - 2 minutes
+
5 Rounds
10 Double KB Swing (24/16)
150m Row Sprint
*Partner workout, rest while you partner completes work
Thursday
DB Bench 4x6 - 4 sec eccentric, 2 sec pause, lockout
*Immediately after, max BB Pendlay Rows (45/35)
+
Weighted Dips 5x3 - 4 sec eccentric, 2 sec pause, lockout
*Immediately after, max ring rows
+
With a Partner Accumulate:
5 mins Plank Hold
3 mins L-Sit Hold
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