Track/Lift

Full dynamic warmup

4x30m accelerations

1-2 Cut - 4x5

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

A1. Front Squat - 5 @ 135, 3 @ 185, 225, 245
A2. Chinups - 3 @ BW, 3 @ BW+25, BW+35
B1. 1-Arm DB Shoulder Press (FG) - 6/side @ 40, 45, 50, 5/side @ 55
B2. Chest-Supported Row - 5 @ 45, 55, 65, 75
C. 1-Leg RDL - 6/side @ 80, 85, 90
C2. DB Curl (FG) - 2x10 @ 2x40