BENCH PRESS:
5 x 8
RECOVERY:
Airdyne 10 x :30 @ 50% / :30 @ 85%
if you do not have and Airdyne sub with the row. I just want you warm and ready for the conditioning.
POWER INTERVALS:
4 Rounds at 100% effort.
6 TNG Power Snatches 100/70
9 Burpees
200m Row
Rest 5-8 mins.
Notes: This is gonna burn. Wait until you have fully recovered or atleast about 90% before hitting this again.
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