17JAN

W15D1

Week 15 is here, after your performances last week in the “RAP” week phase of this program we hope you saw some improvement from the mid-cycle scores and are ready for more work ahead. The last two weeks will be more fun, longer conditioning and more aerobic based workouts. Expect workouts to take generally about an hour, leaving the back half for stretching and maybe some sauna or hot tub rehab.

Strength:
Bench 3x10
Bentover Row 3x10
Superset: Cable Fly + Pull Over 3x10

METCON:
Every 2minutes run 200m and do as many burpees as possible - continue until you complete 125 Burpees