CONDITIONING
STRENGTH
Front Squat (GOALS + GUIDANCE: Coaches will help you build to a 7/10 effort ,or 70% of your 1 rep max, which should feel like you could sneak out three more reps. Stay at the same weight across all four sets.)
1 Mile Time Trial (Time)
GOALS + GUIDANCE: You can attack this a few ways. We suggest you stick to a slightly uncomfortable pace and then empty the tank the last four hundred meters. OR, negative split every four hundred.
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