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A. Back squat – 4×3@83%.

B. Single arm DB floor press – 3 sets of 5-8 reps. Try to increase your weight of number of reps from last week. You may need to experiment with weights to find one that puts you into the rep range specified for your weaker arm. Do your weaker arm first, and then do the same number of reps on your stronger side. You may also use a kettlebell if you prefer. These should be challenging. If they are not, increase your weight.

C. Row 500 m for time at about 90% effort.

Rest 4 minutes

Row 500 m for time at 100% effort. Go for a PR here if you feel like it.

** Just a reminder of the modified hours this week. All morning classes are cancelled on Friday, Nov 11. There will be a 9 am class on Thursday, Nov 10. **