HEY MAN IS THIS THE ARCVHICE
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets easy of [45′ forward bear crawl + 45′ reverse bear crawl + 10 deadbugs]
A few minutes of dead hang-to-inverted, front lever, or skin-the-cat practice/tech work
A. Snatch (any variation), 10 x 1 moderate; begin a rep every :60
+
For time w/12:00 cap:
9 wall walks
500m row
6 wall walks
200m Farmer’s walk, heavy!
3 wall walks
+
3 rounds not for time:
10 weighted Russian twists (L is 1, R is 2, back to L is 3, and so on…)
5-10 hollow-to-superman rolls
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. Double KB or plate overhead walking lunge (KB may not be possible for most), 3 x 15m steps; :60 rest
A2. Dead hang to inverted, 3 x 1-3 controlled (or :30 2-arm passive hang from bar); :60 rest
+
3 sets for reps:
:60 strict pull-ups
:60 wall balls
:60 burpees
:60 rest
+
3 sets:
10 unweighted hip extensions
:30 Sorensen hold
rest as needed
Post results to comments.
