3 rounds not for time:
12 DB Cuban presses
12 band pull-aparts
12 band passthroughs
12 behind-the-neck band presses
+
A. Halting snatch-grip deadlift (:01 pauses 1”off ground & just below the knees on way up and down), 5 x 1.1.1; :10 between singles, 2:00 rest
B. Strict weighted pull-ups, 3 x 3-5, 31X0; 2:00 rest
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3 sets:
500m row @ 85% effort – sustainable within and across all sets
2:00 walk rest
+
For time:
200m run
15 toes-to-bar
10 moderate med ball or sandbag over shoulder
+
3 sets not for time:
15 moderate reverse hypers
rest as needed
Post results to comments.
AM
10:00 Assault Bike easy
PM
5:00 t-spine rotation + extension
+
10:00 easy:
250m row
5 push-ups
:15 chin-over-bar hold
+
A1. 1-arm DB Z press, 4 x 6/arm; :30 between sides, :30 rest
A2. Bent-over DB row, 4 x 6-8, 2113; :90 rest
B1. Alternating DB bench press, 3 x 12-16, 2111; rest as needed
B2. Strict pull-up clusters, 3 x 3.3.3.3; rest as needed
+
5 sets:
30m bear crawl
36 heavy rope single-under
20m front rack yoke walk
2:00 rest
+
walk out to tracks and back