10:00 as warm-up:
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets easy of [:10-:30 2-arm passive hang from bar + :10-:30 tripod or headstand hold]
A. Back squat, 1-1-1-1 building to a heavy single, 20X1; begin a set every 2:30
+
AMRAP in 8:00:
10 CTB pull-ups, pull-ups, or tough, perfectly strict Australian pull-ups
12 heavy DB thrusters
14 row calories
+
5 sets:
:15 hollow hold or rock – focus on low back pressed into ground throughout
:15 rest
Post results to comments.