Run, row, Assault Bike, and/or ski erg @ easy pace Dynamic hip & shoulder mobility – coach’s choice 2 sets easy of (10 DB Cuban presses + :30 bottom of goblet squat hold + 5m bear crawl + 5m crab walk) A. Make-up strength work from Mon-Wed or weightlifting tech work, 15:00 to work on
Run, row, Assault Bike, and/or ski erg @ easy pace 2 sets of (10 scap pull-ups + 10 overhead barbell shrugs + 10 scap push-ups + :30/side light sleeper stretch) Every 3:00 for 15:00 (5 sets): 2-3 strict pull-ups (add weight if 3 is easy) or max chin-over-bar hold up to :30 8 alternating barbell
3 sets not for time: 12 scap pull-ups 12 overhead barbell shrugs 12 scap push-ups :30/side very gentle sleeper stretch + A. DB rear-foot elevated split squat test, 1 x max/side up to 8 @ .33 bw/hand, 30X0 + For time increasing effort each movement: 40 CTB pull-ups 400m run 40 front squats (from the
Run, row, Assault Bike, and/or ski erg @ easy pace 10 alternating Turkish get-up + windmills Every :90 for 15:00 (5 sets of each): 1st: 2 clean-grip deadlifts beginning @ 90% clean max and adding a bit from there, 11X1 2nd: :30 handstand hold (plank on ring/ground if inversion isn’t solid) + AMRAP in 8:00