17.2
OR
For time(s):
75 row calories
4:00 rest
60 row calories
3:00 rest
45 row calories
2:00 rest
30 row calories
:60 rest
15 row calories
+
3 sets not for time:
15 light reverse hypers
:30/side plank
+
20:00 mobility work of choice
About The cincinnatistrength
AM
10:00 Assault Bike @ Z1
PM
3 rounds not for time:
12 scap pull-ups
12 overhead barbell shrugs
12 scap push-ups
:30/side sleeper stretch
+
A1. Axle glute bridge, 3 x 3-4, 10X1; :30 rest
A2. Weighted glute-ham raises, 3 x 6-8 @ 10, 20X1; :30 rest
B. Weighted strict ring dip, build to a heavy single
C. Weighted strict pronated pull-up, build to a heavy single
D1. Band press downs, 3 x 20, 20X0; :30 rest
D2. DB curl, 3 x 6-8, 20X0; :30 rest
D3. Sandbag standing calf raises, 3 x 20/side; 2:00 rest
+
walk out to tracks and back
17.2 141 11:44
+ the rowing easy