10.16

A1. Single leg RDL x 5/side x 4 sets @ 10% more then last week
A2. Tall Kneeling single arm DB press – 8 RM per arm in 4 attempts
+
In front of a clock set for 16 minutes
Minute 0:00 – 2:00
200m run – @ 80%
Am rap strict HSPU or DB z-press @ 1/4 bodyweight per hand

Minute 2:00 – 4:00
200m run @ 85%
Am rap dips or DB bench press @ 1/4 bodyweight per hand

Minute 4:00 – 6:00
200m run @ 90%
Am rap push ups

Minute 6:00 -8:00
200m run @ 95%

Minute 8:00 – 10:00
start the sequence again….




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