5 x 5 @ 60% of 1RM
Rest as needed between sets. If a set requires interruption, make as minor an adjustment as needed to perform the next uninterrupted. When scheme is listed as “5 x 5″, it always refers to “Sets” x “Reps”.
Rest up to 2 minutes, then:
Benchmark
“Class War/ My Promise“ 6:07 (Wisdom in Chains– “Class War”)
40 revolutions Airdyne
20 yd. walking lunge
5 Inchworm
Count rounds and partials completed in 6:07.
(Ex. 4 rounds + Airdyne= 4.1)
And then, 1 Tabata interval (:20 sec. work/ :10 sec. rest x 8) of:
Tire smash (Any variation) @ 6lb. W, 10lb. M
Today, work hard to match output in each round, and count total reps for score.