17:30
Warm up
Program A: Simple Strength
- Based on 10RM
- Light = 50% / Medium = 75% / Heavy = 100%
1. One Arm Press - 10 reps light + HFS RKD/ 5 reps med +
HFS LKD / 10 reps heavy
2. One Arm Row - 10 reps light + HF Rainbow RKD/ 5 reps
med + HF Rainbow LKD / 10 reps heavy
3. Swing - 30 reps light + Birddog RKD/ 15 reps med +
Birddog LKD / 30 reps heavy
4. GSQ - 10 reps light + 6-point Zenith Right/ 5 reps med +
6-point Zenith Left / 10 reps heavy
5. PUP Plank - 2 minutes
6. SA Carry - Walk as far as you can switch and come back
Stretch
Swim 10 minutes
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