Run, row, Assault Bike, and/or ski erg @ easy pace Dynamic mobility work – coach-led For time in teams of 3, w/only 1 person working at a time (work HARD, recover, repeat…): 150 row calories 150 burpees 1500m run + 5:00-10:00 coach-led mobility Post result to comments.
3 rounds not for time: 30-60 double-unders 8 push-ups, 2020 4 deadhang to inverted + For time in teams of 2 or 3, w/only 1 person working at a time (work HARD, recover, repeat…): 150 row calories 150 burpees 1500m run + 3 sets not for time: 15-20 very light reverse hypers :30 accumulated tuck
Run, row, Assault Bike, and/or ski erg @ easy pace 2 sets easy of (10 bird dogs + 10 dead bugs + :10 2-arm passive hang from bar + 10 wall balls w/:01 hold @ bottom) A. Front squats, 8 x 3 moderate (55-65% of max), 10X1 – emphasis on speed coming out of the
3 rounds not for time, all light loads/resistance: 12 incline DB scap retractions 12 Trap 3 8/side plank rotations from forearm + A. Squat clean & split jerk, build quickly to a single @ 80-90% max B. 1 & 1/4 front squat, 5-5-5; 2:00-3:00 rest + Every :60 for 10:00 (5 sets of each): 1st: