Updated: Jun 22
*We will be closed on Sunday due to all staff competing at the All-Star affiliate challenge.
Cycle Week 11: Deadlift - 5s x 3r x 93% (of 3RM) (OT3M)
*First 3 sets stop & rest, last 2 sets touch and go.
B. 4 Rounds On the 3 min:
*Each Round buy in with a 400m Run.
Odd round: Max alt DB Hanging Step Ups (24/20", 22.5/15kg) in the remaining time.
Even round: Max Kettlebell Swings (32/24kg) in the remaining time.
*Score is total Step Ups & Kettlebell Swings. Performance:
In Pairs: 10k Row for time:
Partner A: Row 500m
Partner B: On Bike Erg Keeping it at 85 RPM or more (Damper 2.5/1.5)
*Alternate every 500m until completion. If the Bike drops below. 85rpm, the Rower must stop.
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