15:00 as warm-up:
Row, run, or AirDyne @ easy pace
Dynamic hip & shoulder mobility of choice
Glute-ham sit-ups, wall walks, and strict pull-ups
3000m run test make-up
OR
For time, w/partner*:
300 double-unders
200 kettlebell swings, 53/35
100 burpees
*trade off reps as needed, but only one partner can be working at a time; if no partner, complete half the total reps and work on a :30 on / :30 off schedule
Post time and notes to comments.
{ 5 comments… read them below or add one }
3k run 11m 39s
CFFB
As many rounds as possible in 10 minutes of:
3 Push Press (175#)
5 Ball Slams (40#)
9 rounds even. Had to slow down so I wouldn’t fail on any of the sets of 3 push press. It felt heavy today.
+
4 sets of 15-20 reverse hypers, up to 180#
A. Bench: 1-1-1-1-1; rest 2:30
B. Ring Dips: 3 x AMRAP; rest 3:00
+
3 sets, not for time:
15 reverse Hyper @ 90#
15 evil wheels
A. 265-275-285(pr)-300f-295f
B. 31-26-21
+
Complete
Triple Jump – 26’1″
Shot Put toss – 40’1″
3K run – 12:53
+
14″ bench – 225 lbs x 6, 135lbs x 25
Also…….some pull-ups, squats, thoracic mob’s and spotting Glenn and Stephen
A. High-bar back squat clusters, 5 x 1.1.1.1.1; :15 rest between reps, 4:00 rest
+
For time:
500m row
:90 rest w/feet in straps
500m row
A. 261-265-265-270-261(1.1.1.1.f)
+
3:04.5 (1:32.2 + 1:32.3)