Strength
PP
Wave-Ladder Complex
LAST DAY!!!
Using
1RM+5#s
Ladder 1
Set 1: 85% x 1 rep
Set 2: 85% x 2 reps
Set 3: 85% x 3 reps
Ladder 2
Set 1: 88% x 1 rep
Set 2: 88%x 2 reps
Set 3: 88% x 3 reps
Ladder 3
Set 1: 90-92% x 1 rep
Set 2: 90-92% x 2 reps
Set 3: 90-92% x 3 reps
Metcon
FT
800m Run
10 BJO (24/20)
600m Run
20 BJO
400m Run
30 BJO
200m Run
40 BJO
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