Strength
Warm Up Set : 1 x 5 @ 40 % / 1 x 5 @ 50% / 1 x 3 @ 60%
Squat 3 x 5 @ 65, 75, 80% of your Training Max*
Bench Press 3 x 5 @ 65, 75, 80% of yout TM
*Training Max = 90% of your 1RM
Accessory Work
5 Rounds / 12 reps per exercise
Ring Row
Push up
Banded Glute Bridge
Slider Hamstring Curl
Cash out
2 Pull up OTM for 10:00
Option to Run @ Aerobic Threshold / Easy Pace
5k - 12k
Keep in mind there is no such thing as over training, it’s under recovered. Strength Training is the main objective for the Day