“nuts & bolts” Week 9 Day 1
3 sets : ohs
- 1 x 10 (empty bar/light)
- 2 x 5 (light/moderate)
6 sets : every 2:30
back squat – 3rm
- 3 x 5 : up to 75-80%
- 3 x 3 : 80+
*establish a new 3 rep max, if you need longer rest time, take it*
for time (18-min)
- 80 wall ball (20/14)
- 800m run
- 40/30 cal bike
- 400m run
