5 x 10 @ (up to) 60% of 2RM
Rest as needed between sets. If sets at chosen weight require interruption make as minor an adjustment as needed and continue. When scheme is listed as “5 x 10″, it always refers to “Sets” x “Reps”. Reminder: Position and range of motion always govern weight.
Then, with a partner, and for time:
50 Medicine ball throw (Minimum 12ft. @ 12lb. W, 16lb. M)
10 Sled drag (20 yd. each @ 90lb. W, 115lb. M)
100 Abmat medicine ball pass (Minimum 8ft. @ 12lb. W, 16lb. M)
Complete as quickly as possible, utilizing as little rest as possible and strategizing it wisely. Sled drag is to be completed in work/ rest fashion, but divided in any way you choose. Note: Numbers are total, not each.
And then, 10 rounds or 10 minutes- whichever comes first:
50 Jumprope
5 calories Airdyne
Same as earlier in the week- goal is completion of 10 rounds, not running out the clock at 10 minutes.