1 May

Training Session (7a)

A1. Back Squats; 5,5,5,1,1,1

*255/285/305/325/345/355

Rest 60 Seconds

A2. Deadlifts; 5,5,5,5,5

*315/325/325/325/325

B. 30m EMOM

"SHOOTER MCGAVIN" EMOM FOR 30M MIN 1: 16/12 CAL ROW 14/10 CAL SKI 12/8 CAL BIKE MIN 2: 12 SLAMBALLS (50/30) 12 SLAMBALLS (50/20) 12 SLAMBALLS (50/20) MIN 3: 10 BURPEES TO TARGET 9 BURPEES TO TARGET 8 BURPEES TO TARGET MIN 4: 16 SEATED PLATE TO OHD (45/25) 14 SEATED PLATE TO OHD (45/25) 12 SEATED PLATE TO OHD (45/25) MIN 5/6: BIG LAP RUN 1. ATHLETES WISH THEY CAN CHOOSE EITHER THE ROW/SKI OR BIKE AND THAT CHOICE DICTATES THE REST OF THE WORKOUT. 2. IF YOU MISS ANY MINUTE, REST ONE STATION AND THEN JUMP BACK IN WITH SAME GROUP.