HEY MAN IS THIS THE ARCVHICE
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets easy of (10 bent-over DB rows + 10 Russian kettlebell swings)
Every :60 for 15:00 (5 sets of each):
1st: 10m goblet walking lunges – heavier than last week!
2nd: 5-10 unbroken strict pull-ups or Australian CTB pull-ups
3rd: :30 front leaning rest on ground or rings or :30 dip support (top or ring or bar dip)
+
For time w/8:00 cap:
50 row calories
50 wall balls
50 double-unders or 100 single-unders
+
5:00-10:00 mobility work – coach-led
Post results to comments.
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets of [4-6/side light DB external rotations + 4-6/side pistols (to a bench if full range w/flat foot isn’t there yet)]
Every :60 for 12:00 (4 sets of each):
1st: 10m KB/DB goblet walking lunges, heavy
2nd: 3 wall walks or :30 handstand against wall or tripod headstand hold
3rd: :30 strict toes-to-bar or anchored abmat sit-ups w/hands touching temples throughout or glute-ham sit-ups
+
AMRAP in 10:00:
2000m row
max double-unders in remaining time
+
5:00-10:00 coach-led mobility work – 2-4 movements/positions
Post results to comments.
