ROLO Training - December 5th


Full Workout:

Session 1:

Aerobic Development - Aerobic Threshold
Keep heartrate between the following two numbers 144bpm-154bpm DO NOT GO ANY HIGHER then 154bpm
60 Minutes of:
400m Run
500m Row


Session 2:

EMOM 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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