Complete Eo3 Official Warm-up, lower body emphasis, found here.
- 40% x 5 reps
- 50% x 5 reps
- 60% x 3 reps
- 75% x 5 reps
- 85% x 3 reps
- 95% x 1+ reps (as many reps as possible)
Squat 3 x 10 reps @ 50%
Romanian Deadlift 3 x 10 reps (heavier than last week)
2 rounds of...
3 minute row* (competitor goal: >850m)
3 minute rest
*3 minute run if you can't row (competitor goal: >800m)
*Competitor: As prescribed
*Established: >800m on row
*Recruit: No 1+ on last set, just 1 heavy rep/2 sets on accessory/conditioning pull-up progressions and 3 minute fast jog, no goal in meters.
Add loads and max reps to comments. Add meters to comments.