Back Squat 3x5
Build to a 5RM then perform 2x5 with 90% of that 5Rm. This is the first week of a new progression that we will follow for 3 weeks, try to keep this to an RPE 9 to leave room to grow in the upcoming weeks.
5 Rounds: (12 minute cap)
18 Alternating DB Snatches
L1- A weight to go unbroken through 3 rounds of the snatches.
4-5 sets: (based on time)
15 banded tricep extensions with a 3 second eccentric each rep
12 overhead tricep extension with plate
12 crunch ups
8 DB side bends each side
7x12/8 Calorie Bike sprint OR 15/10 calorie row sprint
rest :30 between sets