Monday, 27 March

WARM UP

FRONT SQUATS

9 sets on 2:00

• 6 reps @ 70%
• 4 reps @ 73%
• 2 reps @ 75%
• 6 reps @ 73%
• 4 reps @ 75%
• 2 reps @ 78%
• 6 reps @ 75%
• 4 reps @ 78%
• 2 reps @ 81%

“Bergeron Boop Test”

7 rounds for time

• 7 thrusters 75/55
• 7 pull ups
• 7 burpees

***Additional Work***

Squat Clean (before)

10 EMOM, 1 rep @ 85-90%

Row Intervals

2 rounds

• 1000m @ 30 stroke rate
• 500m @ 32 stroke rate
• 250m @ 34 stroke rate
• 250m @ 36 stroke rate

Grunt Work

3 rounds for time

• 21 toes to bar
• 15 strict ring dips
• 18 alternating dumbbell cleans 75/50