HEY MAN IS THIS THE ARCVHICE
3 rounds not for time, all light loads/resistance:
12 incline DB scap retractions
12 Trap 3
12/side band external rotations
+
A. Squat clean, 6-8 x 1 @ 75-85% max; rest as needed
B1. Front squat, 1-1-1, 40X1; :90 rest
B2. Pendlay rows, 3 x 6-8, 10X0; :90 rest
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AMRAP in 7:00:
7 sand bag or med ball over the shoulder
7 strict ring dips or 14 push-ups
14 row calories
+
3 rounds not for time:
5/side single-leg reverse hypers, 2111 – that’s a :01 hold @ the top
20 GHD Russian twists
Post results to comments.
5:00-10:00 strongman sandbag play time – ground-to-lap, ground-to-shoulder, bear hug carry, etc….
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A. Snatch-grip Romanian deadlift to mid-shin (use straps if thumbs are the limiter here), 3-3-3, 31X1; 2:30 rest
B. Shoulder-to-overhead, 4 x 5-8 touch-and-go @ shoulders if possible; 2:00 rest
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For time(s) @ steady effort – burpee pace should not slow down set-to-set:
.6 mile Assault Bike
30 burpees
3:00 rest
500m row
25 burpees
3:00 rest
400m run
20 burpees
+
3 sets not for time:
10-15 moderate reverse hypers
:30 L-sit accumulation
Post results to comments.
