5k run

Rx, Competition, Performance -

Run 5k for time


Fitness -

Run 1.5 miles for time

Power Hour
Strength: Deadlift - Find your 1RM if you don’t know it yet or week 1 wendler cycle 5-5-5+ at 65%, 75% and 85% of your wendler's 1RM (90% of your real 1RM)

Conditioning: 

Complete 6 rounds:

1 minute - 15 KB Swings - 2 pood

1 minute -  Row max distance

*Alternate 1 minute bouts of KB Swings and max distance rowing.

*You have 1 minute to get 15 swings, the next minute row for max distance. Alternate this 6 times for a total fo 12 minutes.