5min row @60%
Foam roll - upper back, chest, lats, tricep

Part A
3 sets - 90s rest in between sets
15 DB push press - RIR4

Part B
3 sets - 60s rest in between sets
8 DB deadlift - RIR4
20m Uneven DB carry (one DB at hip height, one DB at shoulder height) - RIR4

Part C
E3MO3M for 15min
200m run, 50 skips
Note: in same 3min window
Note: aim to finish with at least 45s rest. If not achievable, adjust the amount of skips.


Back track to your favourite workouts

Nathan Horner