Mon Mar. 24 "Stairmaster"

Move

1) Back Squat: 3 x 2 @ technical load

2) AMRAP 15
10 Cal Row
8 Burpees
5 Step Ups (Bodyweight or DB)

Train

1) Back Squat: 3 x 2 @ 85%-95% Building

2) Stairmaster

AMRAP 15
30/24 Cal Row
10 Devils Press Step Ups (20)(50/35)

Stimulus

1) These sets are building in weight over the three sets. You will start your first set at roughly 85% and build from there, ending at around 95%. Rest at least 3 minutes between each set to aim for a good recovery before your next set.

2) This workout has a new movement in it today! The devils press step up includes one devils press and one box step up. You will use two dumbbells for this movement. Alternate legs every rep on the step ups so that you complete five reps each side. Choose a weight that allows you to complete ten reps in roughly 1:30. The row should take roughly 2:00 each round. Aim to get anywhere between 4-7 rounds.

Extra Credit

Bike Intervals: 3 Sets
6:00 Moderate Pace
0:30 Sprint Pace
3:30 Easy Pace