10:00 as warm-up:
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets easy of [15′ forward bear crawl + 15′ reverse bear crawl]
A1. Halting snatch-grip deadlift (pause just below knees on way up & down to ensure shoulders in front of the bar & vertical shins), 2-2-2 w/reset on ground, :60 rest
A2. DB bench press, 3 x 4-7, 21X1; :60 rest
+
For time:
50 double-unders or 100 single-unders
500m row
50 DB push presses, moderate/tough
500m row
50 double-unders or 100 single-unders
+
Not for time:
3:00 front leaning rest accumulation – goal is unbroken, but break and rest as needed to ensure solid positions throughout
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