A. Back squat, 3-2-1 @ 85% effort; 3:00 rest
B1. Hand-release push-ups, 3 x 15; :60 rest
B2. 1-arm DB rows, 3 x 7-9; :30 rest between arms, :30 rest
+
3 sets of:
:30 row @ very high effort
3:30 rest
+
10:00 Z1 of choice
A. 205-215-225
B1. complete
B2. 55-60-65
+
157 meters
157
156
+
complete
Hold the vision, Trust the process Program design by Stephen Flamm
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