Auto Reg rating
+2
Hills
2s x 60m 45 sec/ 15 min rec
Deads
3 mins rec
3 x 70, 80, 90, 100, 110, 115
S/set with 90 sec between reps
Squat 5s x 3r x 80
Standing db press 12db x 12, 10, 8, 6
O/head squat
90 sec rec
3s x 5r x 35
Triple with 60 sec between reps
Single leg hip thrust 2s x 8r
Curls 2s x 8r x 35
Tate press 2s x 8r x 12dbs
abs
10 x 30 sec on / 30 off various exercises
stretch
Rating
7
calf sore :o which isn’t a good sign on hills. Decided to drop PC which absolutely sucks and do Deads.