3 rounds not for time:
12/side 1-arm DB scap retractions
12/side 1-arm DB scap protractions
:30/side easy pec stretch
A. Squat snatch, 5 x 1 @ 80-90% max – no higher!; rest as needed
B1. Back squat, 2-2-2-2, 22X1; :60 rest
B2. 1-arm DB row, 4 x 5-6/side, 1112, :10 between sides, :60 rest
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Every :60 for 18:00 (6 sets of each):
1st: 5 strict handstand push-ups or seated on floor DB presses, both movements @ 31X1
2nd: 30-50 unbroken double-unders or :45 double-under practice
3rd: 12/8 Assault Bike calories
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3 sets:
30m heavy Farmer’s carry
:30 L-sit accumulation
rest as needed
Post results to comments.
AM
15:00 Assault Bike easy
PM
A. Turkish sit-up, 3 x 4-6/side; rest as needed
B. Quadruped hip extension hold, 5 x :15; :15 rest
C1. Front rack yoke hold, 3 x :45; rest as needed
C2. Reverse hyper, 3 x 10-12, 2112; rest as needed
D. Front squat, 4-3-2-4-3-2 @ 95-125-155-125-155-185, 22X1; 3:00-5:00 rest
E. Clean-grip Romanian deadlift, 4 x 6-8 @ 185-205-235-265, 31X0; rest as needed
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4 sets:
10 glute-ham raises, 31X0
:30 rest
10 body saws
:30 rest
:60 wall sit
:90 rest
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3000m row very easy