3 rounds not for time:
12/side 1-arm DB scap retractions
12/side 1-arm DB scap protractions
:30/side easy pec stretch
For time*:
1600m run
100 pull-ups
200 push-ups
300 air squats
1600m run
*partition all non-running work as desired
Post results to comments.
SCHEDULE NOTICE: just a single 1030 class today!
A. Turkish get-up, 2 x 2/side; rest as needed
B. Quadruped hip extension, 5 x :15/side; :15 between sides
C1. RNT reverse lunges, 2 x 10/side; :30 between sides, :30 rest
C2. Reverse hypers, 2 x 15 light; :30 rest
D. Front squat, 5-4-3 @ 135-165-185, 22X1; rest as needed
E. Snatch-grip Romanian deadlift, 3 x 8 @ 135, 31X0; rest as needed
F. Windshield wipers, 20-20; rest as needed
+
walk out to tracks and back