ascension project week 1 day 1
2 sets :
- 10 single leg touch down
- :60 squat hold *bodyweight/kb
- 1o single arm db high pull
back squat : 5 x 5 @ 6/10 rpe
front squat – 3 x 6 @ 60% (off Floor)
optional : choose one (“talking pace”)
- 10-min any machine
- 1-min run
- 4-min bike + 400m run + 4-min bike
