As many of you already know, Thursdays are “programmed rest days” at 908. If you have attended Mon-Wed, and plan to attend Fri/Sat, today is your day to take off, recover, mobilize, hydrate, and rest. If you are serious about getting stronger today is a great day to focus on strength and nothing else. If your main focus is endurance, today is the day to hop on that rower/airdyne/sled and crank away. Either way, enjoy your day.
Optional Squats – 5 x 3 Pause Back Squats (3 seconds in the hole). Go by feel. All working sets should be challenging. Accessory work should include Ab work, and hip extensions.
Optional Endurance Row – 4 x 1,000m Row – Rest 60 seconds. For every second your slowest row and fastest row are apart complete 5 burpees.