17.5
OR if 17.5 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
17.5
OR if 17.5 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 scap pull-ups
12 barbell overhead shrugs
12 scap push-ups
:30/side sleeper stretch
+
A. Air squats w/slingshot, 2 x 60; 2:00 rest
B. Russian kettlebell swings, 2 x 30 @ 70; 2:00 rest
C1. 1-arm DB row, 3 x 5-6, 10X0; :60 rest
C2. 1-arm DB bench press, 3 x 5-6, 11X1; :60 rest
D1. Peterson step-ups, 2 x 60/side to blue mats; :30 between sides, :30 rest
D2. Reverse hypers, 2 x 20 moderate; :60 rest
+
walk out to tracks and back