2 rounds as warm-up:
15m slow crawl forward
15m slow crawl backward
5 prisoner good mornings, 3030
5 prisoner air squats, 3030
Every 3:00 for 3 sets:
3 back squats – moderate & perfect for all sets/reps, final set can be tough as long as positions are spot on, get in a bit of scap work during the rest (ext/int rotations, pull-aparts, passthroughs, dead hang to inverted, etc.)
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5:00-10:00 row prep – build to your anticipated pace
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For time:
500m row
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Every :60 for 10:00 (5 sets of each):
1st: 4-6 L-arm 3-point DB rows
2nd: 4-6 R-arm 3-point DB rows
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5:00-10:00 mobility work – coach-led
Post results to comments.
*if you were at yesterday’s 6AM and completed squats & pull-ups (great thinking on the fly from Heather!), sub in 3 halting snatch-grip deadlifts w/:01 pause just below the knees on the way up & down for the back squats, and 4-6 1-arm standing DB shoulder presses for the DB rows