3 rounds not for time, all light loads/resistance:
12 incline DB scap retractions
12 Trap 3
12/side band internal rotations
+
A. Hang squat snatch, build to a moderate single for the day
B. Back squat, 1-1-1-1, 42X1; rest as needed
+
AMRAP in 9:00:
5 toes-to-bar
4 push-ups
3 deadlifts, 115/75
2 hang power cleans, 115/75
1 shoulder-to-overhead, 115/75
+
3 rounds not for time:
:30 weighted Sorensen hold
12 glute-ham sit-ups
Post results to comments.
AM
10:00 Assault Bike @ Z1
PM
A. Glute bridge, 3 x 8-10, 10X4; 2:00 rest
B. Single-leg reverse hyper, 3 x 4-6/leg, 3112; :60 between legs
C. Air squat, 3 x 4, 22X1; rest as needed
D. Axle front rack reverse lunges, 2 x 8-10/leg; rest as needed
+
3 sets even:
12 back extensions, 2113
:30 rest
30m reverse sled drag, heavy grind
:30 rest
:30 Assault Bike @ high breathing effort
:30 rest