Monday Deadlift Int % + Upper Push/Pull + Rowing/Airdyne Map Int
A. Deadlift @11×1, 8 @50%, 6 @60%, 5 @70%, 3 @75%, 1 @80% -2-3min b/w sets
-if members do not know 1RM and are proficient – get them to test it this week, and follow percentages next week
-If members are just learning deadlift, get them doing sets of 5 reps x 5 sets-2-3min b/w
B1. CGBP @40×1, 5 reps x 5 sets-1min
B2. Weighted Supinated Pullup @ 20×0, 3-4 reps x 5 sets-1min
C. AMRAP 10minutes
In teams of 2
Row Meters/Airdyne Cals
*Partner works, parter rests. Work 1:1,Ie 200m row/ rest each
*Get as many meters/cals as they can in 10minutes
*If there is no partner:
10 sets @85-90%
30sec rowing/airdyne
30sec rest