9.1.16

A. Power Lifting

5 sets :

20mt Heavy Push Sled
Horizontal Bench Press 6-8 reps
(Every time you do a set for the Bench Press Do a horizontal Row as a super set https://www.youtube.com/watch?v=VSq-Aon--x4)

Rest as needed Between sets

B. Yasso Intervals

3 rnds of :

800mt Run
Row exactly the same time it took you to complete the 800mt active recovery

C. Emom x 20

Min 1 : 15 Burpees
Min 2:  15 x 10mt shuttle sprints
Min 3:  15 Jump over Box
Min 4:  15 kcal Row
Min 5:  Amrap Rope Climb

D. Active Recovery and Stretching