5:00-10:00 pistol & bar muscle-up practice
+
A. KB/DB goblet squat test, 1 x max reps up to 20 @ 100/70
B. Unsupported 1-arm DB row (not on a bench), 3 x 4-5/side; :45 between sides
+
For time:
400m row @ 97%
+
Not for time:
400-800m sandbag or med ball carry
Post results to comments.
Messed w some BMU and pistols. Some sets of 10’s on pistols and a few good bar muscle ups.
A. Gobbler squat 20 @ 70# KB
B. 5’s at 55, 60, 50
+ 1:38.4 I beliebe
+ 800m Sandbag carry