AM
10:00 Assault Bike @ Z1
PM
3 rounds not for time:
12/side 1-arm DB retraction
12/side 1-arm DB protraction
:30/side sleeper stretch
+
A1. Air squats w/slingshot, 4 x 25; :60 rest
A2. DB death march, 4 x 15m moderate/tough; :60 rest
B1. 1-arm DB row, 3 x 12-15, 10X0; :60 rest
B2. 1-arm DB bench press, 3 x 12-15, 11X1; :60 rest
C1. Peterson step-ups, 2 x 50/side to blue mats; :30 between sides, :30 rest
C2. Reverse hypers, 2 x 30 light; :60 rest
+
Not for time:
50 glute-ham sit-ups
+
walk out to tracks and back
AM
10:00 Assault Bike @ Z1
PM
3 rounds not for time:
12/side 1-arm DB retraction
12/side 1-arm DB protraction
:30/side sleeper stretch
+
A1. Air squats w/slingshot, 4 x 25; :60 rest
A2. DB death march, 4 x 15m moderate/tough; :60 rest
B1. 1-arm DB row, 3 x 12-15, 10X0; :60 rest
B2. 1-arm DB bench press, 3 x 12-15, 11X1; :60 rest
C1. Peterson step-ups, 2 x 50/side to blue mats; :30 between sides, :30 rest
C2. Reverse hypers, 2 x 30 light; :60 rest
+
Not for time:
50 glute-ham sit-ups
+
walk out to tracks and back