WEEK THREE
SESSION EIGHT
- Session One
- Front Squat
- Sets
- 4
- Reps
- 9
- Tempo
- 3-2-X-0
- Rest
- 1 Min
- Session One
- Single Arm DB Row
- Sets
- 4
- Reps
- 8 (each arm)
- Tempo
- 3-2-X-0
- Rest
- 45 seconds between arms
- Session One
- Chest Fly
- Sets
- 4
- Reps
- 9
- Tempo
- Chest Fly
- Rest
- 1 Min
- Session One
- Barbell Curls
- Sets
- 4
- Reps
- 9
- Tempo
- Barbell Curls
- Rest
- 1 Min
SESSION EIGHT
Metcon
Min 0-1 100m
Min 1-3 300m
Min 3-7 500m
Min 7-12 800m
Min 12-18 1000m
Bike, ski or row