3 sets not for time:
12 scap pull-ups
12 overhead barbell shrugs
12 scap push-ups
:30/side very gentle sleeper stretch
+
10:00 @ very easy effort:
.3 mile Assault Bike
6 push-ups, 2020
3 deadhang to inverted w/controlled descent
+
A. DB walking lunges, 4 x 30m unbroken (10m overhead + 10m @ shoulders + 10m @ sides); 2:00 rest
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For time:
50 toes-to-bar, 25 double-unders @ every break
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10:00 @ very easy effort:
.3 mile Assault Bike
10 weighted hip extension
:30 front leaning rest on ground
Post results to comments.
AM
15:00 Assault Bike @ Z1
PM
A. Seated box jump, 5-5-5-5-5; rest as needed
B. Hang power snatch, 4-3-2-4-3-2-4-3-2; begin every :90
+
4 sets even:
500m row
8 axle deadlifts, 160
15 Assault Bike calories
8 handstand push-ups, 31X1
2:00 walk rest
+
walk out to tracks and back