17.4
OR if 17.4 yesterday or not repeating:
30:00 easy row, bike, ski erg
+
3 sets not for time:
15 light reverse hypers
:30 L-sit
+
20:00 mobility work of choice
About The cincinnatistrength
17.4
OR if 17.4 yesterday or not repeating:
30:00 easy row, bike, ski erg
+
3 sets not for time:
15 light reverse hypers
:30 L-sit
+
20:00 mobility work of choice
AM
10:00 Assault Bike @ Z1
PM
3 rounds not for time:
12/side 1-arm DB scap retractions
12/side 1-arm DB scap protractions
:30/side sleeper stretch
+
A1. Box squat to just above parallel, 3 x 5-6, 21X1; :90 rest
A2. Weighted glute-ham raises, 3 x 4-6 @ 10, 20X1; :90 rest
B1. Seated DB shoulder press, 3 x 7-10, 11X1; :60 rest
B2. Strict toes-to-bar, 3 x max solid reps; :60 rest
C1. Lying DB tricep press, 3 x 7-10, 1010; :30 rest
C2. DB concentration curl, 3 x 7-10/side, 10X0; :30 between sides, :30 rest
C3. Sandbag standing calf raises, 3 x 6-8/side, 21X0; 2:00 rest
+
walk out to tracks and back