HEY MAN IS THIS THE ARCVHICE
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 (:05-:10/side bottom of pistol hold + 5 scap pull-ups + :30 plank on ground)
Every 3:00 for 3 sets:
30m unbroken 1-arm DB overhead walking lunges – you pick weight, switch arms as needed
+
3 rounds steady:
:60 single-unders (yep, single-unders for everyone!)
:60 row or ski erg or bike or run
:60 steady wall balls – do not have to be unbroken
:60 row or ski erg or bike or run
:60 front leaning rest on ground
:60 walk rest
+
5:00-10:00 coach-led mobility work
Post results to comments.
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets easy of (5/side 1-arm bent-over DB rows + 10m/side 1-arm DB overhead walking lunges)
A. Front squats or overhead squats (only if mobility is sufficient to allow quality overhead positions), 5-5-5-5-5 moderate, 20X1; begin a set every 2:00
+
5 sets:
:30 row hard
:30 rest
:30 thrusters – your choice DB or barbell
:30 rest
:30 pull-ups – your choice of variation
:30 rest
+
5:00-10:00 mobility work – coach-led
Post results to comments.
10:00-15:00 as warm-up:
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets easy of [6/side moderate DB external rotations + 6 alternating pistols or pistol progressions]
A1. 1-arm KB overhead walking lunge, 3 x 12 steps (switch arms @ 6 steps); :30 rest
A2. Front leaning rest on ground, 3 x :60 rest; :30 rest
+
15:00 @ 70-80%:
10 burpee toes-to-bar
20/15 row calories
40 double-unders or 80 single-unders
+
3 sets:
4-6 unweighted glute-ham raises or 12 unweighted hip extensions, 20X1 or 12 light reverse hypers
rest as needed
