Sept 30

front squat 5,5,3,3,1,1

then

leg press

4×20

core cooldown

Sept 26: Death by Meters

Bench Press: 5×3

3 parallette push up sets max rep

Death by Meters (row)
Row for distance every minute starting at 100 m and add 20 m each minute until you can’t complete the meters within the minute. The rest is the remaining time each minute.
(min 1 100m, min 2 120m, min 3 140m, etc..)

Sept 18

Legapalooza

Back squat 2×8, 2×5, 2×3
Split Squat Jumps 3×15
Barbell Glute Raises 3×12
Walking DB Lunges 3×20 (10 per leg)
Nordic Hamstring Curls 3×10
Box Jumps 3×10
DB Straight Leg Deadlifts (L/R arm & leg 5 per side) 3 rounds (20 reps total per round)