Strength –

Back Squat

2-3 Warm up sets

5×8 Back Squat

Build across 5 sets to find 8RM for the day

Workout – 

7 Minute AMRAP

15 Burpees

20 Pistol Squats (10 each leg)

5 Minute Rest

7 Minute AMRAP

7 Ring Muscle Up

200m Run

Session Notes – 

Strength – This strength piece is looking at maintaining previous strength work we have done whilst also beginning to introduce a bit more volume than what we have seen with the upcoming barbell cycling focus we will be moving into.

Workout – Today’s workout will be 2 short 7 minute AMRAPs with a 5 Minute rest in between. Due to the short length of the AMRAPs athletes should be looking at working at a maximum effort for the time they have been given.