Track/Lift

Full dynamic warmup

4x30m accelerations

1-2 Cut - 4x5

6x10m (1 min RI)
6x20m (1.5 min RI)
4x30m (2 min RI)

A1. Front Squat - 5 @ 135, 3 @ 195, 215, 235
A2. Chinups - 3 @ BW, 3 @ BW+20, BW+30
B1. 1-Arm DB Shoulder Press (FG) - 5/side @ 40, 45, 50, 55
B2. Chest-Supported Row - 5 @ 45, 60, 70
C1. 1-Leg RDL - 5/side @ 85, 95
C2. DB Curl (FG) - 6 @ 2x40, 2x45