1. Stephen says:

    3 rounds not for time:
    12 incline DB scap retractions
    12 Trap 3
    :30/side sleeper stretch
    +
    A1. Air squats w/slingshot, 3 x 50; :90 rest
    A2. Russian kettlebell swings, 3 x 25 @ 70; :90 rest
    C1. 1-arm DB row, 3 x 4-5, 10X0; :60 rest
    C2. 1-arm DB bench press, 3 x 4-5, 11X1; :60 rest
    D1. Peterson step-ups, 3 x 50/side to blue mats; :30 between sides, :30 rest
    D2. Reverse hypers, 3 x 15 moderate; :60 rest
    +
    walk out to tracks and back

  2. Leah Stayton says:

    A. Got 140, failed 145
    B. 135-145-155
    + every :60 for 15:00
    1. 10 ghd sit ups
    2. 10 alternating pistold
    3. :30 row at high effort
    + 50 burpee box jumps not for time

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