Day 46

A. Warm-Up

3 min bike

100 walking lunges

15 Banded Hip Extensions

B. Strength

Pause Back Squat (10-10-5-3-3-3-1)

Ex. Bar, 95, 135, 185, 225, 275, 315... Then find today's "Heavy" single from there.

C. MetCon (Intervals) 

500m Row x 7; rest 1:15 (hard intervals – this is individual pacing) 

D. Accessory Work 

DB Single Arm Row (4 x 8-10)