Deload week to come off your 1RMs from last week. We will start with a light to moderate strength session with a 3×5 Push press. For the workout, we have a couplet of rowing and running. Possible substitutions for the run if the parking lot still has ice are as follows: Bike cals 40/30, Shuttle runs 30 feet down and back 18/15, or two minutes of Double Under practice.

STRENGTH

5-5-5 Push Press*

*Set 1 – 30-40% x 5

Set 2 – 40-50% x 5

Set 3 – 50-60% x 5

*Deload week from Wendler. Reps should be smooth and mechanics perfect.

WORKOUT 

3 SETS 

500m Row

400m Run

-Rest 2:00 b/t Sets-

FINISHER
3 SETS
15 Tuck-Ups on Rower 30 Glute Bridge-Ups