7.30.19

PVC/Foam Roll

Rowling – 100m

Lateral Lunges (each leg) / Goblet Squats for punishment – BOTH!

Strength:

Back Squat

2×8 @ 50%

2×6 @ 65-70%

2×3 @ 80-90%

2×2 @ 50% *3s pause in the hole

Conditioning:

2 x 2000m Bike Efforts – 75-80% exertion – full recovery