Establish 1 rep max of the following 3 lifts, only 3 attempts at each lift.
- Back squat - 295lb/133kg
- Shoulder press - 135lb/61kg
- Deadlift - 445lb/201kg
Rest 5 minutes
30 Man makers for the time with 15kg Dumbells - 05:21 as required.
Manmaker = perform 1 x push up holding the dumbells, then full row right arm, full row left arm, then perform a squat clean n jerk with the dumbells in each hand
Rest 4 hours, putting the new toy "Concept 2" machine to good use.
4 x 500m splits, 3 mins rest inbetween- 1:32/1:34/1:37/1:39
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