5:00-10:00 handstand hold/walk & triple-under practice
A. Axle front rack walking lunges, 4 x 15m; 2:00 rest
+
10:00 for reps @ 90% effort – lots of options:
5 muscle-ups or 5 strict CTB pull-ups
5/side 1-arm kettlebell snatches up to 70/53
20 alternating pistols or 30 air squats
60 double-unders
+
2 rounds for time w/team of 3-4 – cannot advance until station in front of you is cleared (if in a team of 4 someone will be resting throughout:
500m ski erg
500m row
.5 mile Assault Bike
Post results to comments.
AM
20:00 Assault Bike @ Z1
PM
3 rounds not for time:
12 scap pull-ups
12 barbell overhead shrugs
12 scap push-ups
:30/side sleeper stretch
+
50-40-30-20-10 steady:
Air squats w/slingshot
Russian kettlebell swings, 53
+
A1. Strict pull-ups, 3 x 15, 10X0; :60 rest
A2. Strict ring dip, 3 x 15, 11X1; :60 rest
B1. Terminal knee extensions, 3 x 20/side w/hard flex @ back; :60 rest
B2. Reverse hypers, 3 x 10-15 moderate/tough; :60 rest
+
walk out to tracks and back
10:00 got 3 triple unders total (not in a row) and HS Walk practice
A. 90-100-110-120
+ 10:00 amrap- 1 round + 10 double unders.
+ 2 rounds complete but didn’t track time.