Run, row, Assault Bike, and/or ski erg @ easy pace 2 sets of (10 band dislocates + 10 band pull-aparts + 10 band behind-the-neck presses) 2 sets of (10 alternating side lunges + 5 scap pull-ups + 5 scap push-ups) Every :60 for 10:00 (5 sets of each): 1st: max strict pull-ups (add weight if
Run, row, Assault Bike, and/or ski erg @ easy pace 2 rounds of(1/side Turkish get-up + 30 single-unders + 200m jog) AMRAP in 45:00 in teams of 2-3, split all work as desired: 800m run 200m Farmer’s walk or sand bag carry 10 wall walks 100 double-unders + 5:00-10:00 coach-led mobility work Post results to
3 rounds not for time: 12 DB Cuban presses 12 band pull-aparts 12 band passthroughs 12 behind-the-neck band presses + AMRAP in 90:00: 1300m row or 1000m run or 2 mile Assault Bike 200m Farmer’s walk 15 wall walks 42 double-unders OR AMRAP in 60:00: max row meters Post results to comments.
3 rounds as warm-up of [3 overhead squats @ 5511 + :05-:10/side 1-arm hang from bar or ring] A. 1 & 1/4 back squats, 2-2-2; begin a set every 3:00 B. Single-leg Romanian deadlifts, 3 x 4-5/side, 2111 – priority is position, not absolute load, ensure the movement is a hip hinge rather than a
3 rounds not for time: 12/side 1-arm DB scap retractions 12/side 1-arm DB scap protractions :30/side easy pec stretch A. Squat snatch, 5 x 1 @ 80-90% max; begin a rep every :90 B. Squat clean & jerk, 5 x 1 @ 70-80% of max; begin a rep every :90 C. Back squat, 6 x