3 rounds not for time:
12 DB Cuban presses
12 band pull-aparts
12 band passthroughs
12 behind-the-neck band presses
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A. Standing broad jump, 5 x 1 increasing effort each rep so only the last is near full effort; begin a rep every :60
B. Clean pull, 6 x 1 @ 100-103% clean max; begin a rep every :90
C. Halting clean-grip deadlift, build to a tough single w/:02 pause just below knees on way up & down
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5 sets:
500m row – :01 faster than last week’s sets
2:00 walk rest
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3 sets:
7-10 tough reverse hypers
:30 weighted Sorensen hold
:90 rest
Post results to comments.
A. Duck walk, 4 x 10m; rest as needed
B. Quadruped hip extension, 5 x :15/side; rest as needed
C1. Front rack axle hold, 3 x :45 heavy; :30 rest
C2. Banded pull through, 30-30-30; :60 rest
D. Front squat, 2-2-2-1-1-1 building, 22X1; 3:00-5:00 rest
E. Glute-ham hip extension, 3 x 10-12, 2113; 2:00 rest
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4 sets:
5 DB lunges
5 DB front squats
5 DB reverse lunges
5 DB Romanian deadlifts
:30 rest
10 pike ups
:90 rest
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walk out to tracks & back