Heavy and lactate work!

 

POWER/STRENGTH:

1RM Thruster from a Rack in just 12 minutes…

* Work up quickly and aggressively if you’re feel good

* 60×3, 75×2, 85×1, 90×1, 95×1, 101×1

 

WORKOUT:

Every 3:00 for 10 total rounds perform:

250m Row @ your 2k row pacing

(1:45-1:55/1:55-2:05 for most)

 

POST WORKOUT ROTATOR:

5 Plate Angels

5 Scaption Raises

10 Plate External Rotations

5 Cuban Presses

* 5 lb plates for 2 sets on your own

Justin VanBeek

Written by: Justin VanBeek

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