deload week 1 day 3
3 sets :
- 10 seated dumbell press (neutral grip)
- 15 front scap raise
- 20 seated bent over lat raises
then complete
3 x 5 : shoulder press @ 8/10 rpe
for time (25-min)
- 10 db hang clean & jerks (50/35)
- 100m run
- 20 db step ups
- 200m run
- 40 db hang clean & jerks (50/35)
- 400m run
- 80 db step ups
- 800m run
