Coach’s Notes: Pause for 2 seconds at the knee on each rep. Start at 70% of your 1RM and build to 9/10 RPE. Rest 1:30 between sets.
Coach’s Notes: Go slightly heavier than 2 weeks ago.
Every 3:00 x 6 Sets
30 Seconds Row/Standing C2 Bike for Calories on Damper 10/8
*Alternate between machines
Coach’s Notes: These are high effort intervals. Work at a fast pace but don’t blow up in the first couple rounds.