Outlaw Fr 06.09.2013

BBG

12 minutes to establish a 3rm Push Press.

• 85 kg

Conditioning

5x500m Row

• 1 RM Row 1:30 min
• paceboat @ 1:40 min
• 1:41.3/1:47.3/1:49.4/1:49.0/1:41.2

*All sets should be performed at roughly 90-95% RPE. Rest 30 seconds between sets. During the rest intervals stay on the erg and keep the flywheel spinning slowly. The goal is to maintain pace +/- 5 seconds on all sets.