If planning on repeating 17.4 tomorrow, perform only light cyclical work on bike, rower, or ski erg mixed in w/mobilty & easy plank and Turkish get-up work. If not repeating, or repeating on Monday, complete the following:
3 rounds not for time:
5m bear crawl
5m crab walk
10 goblet squats
10 Russian kettlebell swings
10 alternating goblet reverse lunges
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For completion/movement quality:
50 double-unders
10/5 muscle-ups
40 double-unders
8/4 muscle-ups
30 double-unders
6/3 muscle-ups
20 double-unders
4/2 muscle-ups
10 double-unders
2/1 muscle-up(s)
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3 sets:
10-20 light reverse hypers
:30 hollow hold or rock
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gun show
Post results to comments.
3 sets not for time:
:30 bottom of push-up hold
12 plate halos
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A1. Lateral raises, 3 x 7-10 @ 10-15, 20X1; no rest
A2. Band upright row, 3 x 24 w/blue band, 20X1; :90 rest
B1. Bent-over lateral raises, 3 x 7-10 @ 8-12/hand, 20X1; no rest
B2. Band face pulls, 3 x 24 w/blue band, 20X1; :90 rest
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20:00 @ 70% effort:
1 lap around rig overhead banded KB axle carry, 35/side w/short green bands
1 lap around rig sandbag bear hug carry
1 lap around rig Farmer’s walk, 100/hand
1 mile Assault Bike
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walk out to tracks and back