3 rounds not for time:
12 DB Cuban presses
12 band pull-aparts
12 band passthroughs
12 behind-the-neck band presses
+
A. Snatch-grip deadlift, 2-2-2-2-2, 31X1; 2:00 rest
B. Close-grip bench press (index fingers 14-16” apart), 4-3-2, 21X1; 2:00 rest
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AMRAP in 7:00:
3 kettlebell swings, moderate/tough
3 DB push press, moderate/tough
6 kettlebell swings
6 DB push press
9 kettlebell swings
9 DB push press
and so on…
+
3 sets not for time:
5/side half kneeling Pallof press
15 moderate reverse hypers
:30 med ball bear hug hold (no carry, just hold)
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10:00 mobility work of choice
Post results to comments.
AM
15:00 Assault Bike @ Z1
PM
10:00 easy:
.3 mile Assault Bike
5 push-ups
:15 chin-over-bar hold
+
A1. DB shoulder press from floor, 4 x 6/side; :60 rest
A2. Bent-over KB row, 4 x 6-8, 2113; :60 rest
B1. Single-arm Farmer’s walk, 3 x 20m/side perfect; :10 between sides, :10 rest
B2. Star plank, 3 x :30/side; :10 between sides, :10 rest
B3. Single-arm KB front rack carry, 3 x 20m/side perfect; :10 between sides, :60 rest
+
10:00 easy barefoot jog