First time? Check out the Training Guide
A) Row
500m x 2 @ 75% effort. Same time on both sets is ideal
250m x 2 @ 75% effort
250m x 1 @ 100% effort
*The goal is to test your recovery ability. Was your final 250m row at 100% effort faster than your two rows at 75%, after being somewhat fatigued? If you struggled to get a better time, we know that we need to work on your ability to recover from that specific stimulus in that time domain.
B) SPEED Bench Press
9x3 @ 50% of 1rm with light bands OR 55-60% with no bands. demo
*You should be pressing the bar fast enough that the weights clank at the top. If they don't, its too much weight, regardless of %.
C) Incline DB Mechanical Advantage Drop Set
1 set:
Max reps @ high incline
20 sec rest
Max reps @ medium incline
20 sec rest
Max reps @ flat
D) Plyo Pull-up
13x1
30 sec rest
E) Weighted Neck Flexion
3x15 demo
F) Burpee
3 sets of max reps in 30 seconds demo
DEVELOPMENT:
1. 10 second - 1 min Cold shower first thing upon waking. As cold as you can get it. NO HESITATION GETTING IN!