ROLO Training - December 5th
Thursday
Full Workout:
Session 1:
Aerobic Development - Aerobic ThresholdKeep heartrate between the following two numbers 144bpm-154bpm DO NOT GO ANY HIGHER then 154bpm
60 Minutes of:
400m Run
500m Row
Session 2:
DeadliftEMOM x 8 minutes:
3 Deadlifts @ 80-85% of 3RM from last week.
Conditioning 1
For Time:
15 Burpee Bar Muscle Ups
15 Single Arm DB Push Press @ 50lbs (per arm)
10 Burpee Bar Muscle Ups
10 Single Arm DB Push Press @ 50lbs (per arm)
Conditioning 2
10 Rounds of:
1 Legless Rope Climb
10 Thrusters @ 95lbs
Rest 60 seconds after each round
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