AM
10:00 Assault Bike @ Z1
PM
3 rounds not for time:
12 incline DB scap retractions
12 incline T3s
12 prone internal rotations
+
A1. Axle glute bridge, 3 x 2-3, 10X1; :30 rest
A2. Weighted glute-ham raises, 3 x 4-6 @ 10, 20X1; :30 rest
B1. Seated DB shoulder press, 2 x 15-20, 11X1; :60 rest
B2. Strict toes-to-bar, 2 x max solid reps; :60 rest
C1. Band press downs, 3 x 24, 20X0; :30 rest
C2. DB curl, 3 x 4-6, 20X0; :30 rest
C3. Sandbag standing calf raises, 3 x 10/side; 2:00 rest
+
walk out to tracks and back