SL hinge & press strength + AMRAP + accessory
2 rounds as warm-up:
10 slow alternating bird dogs
10 slow alternating dead bugs
5 air squats w/alternating single-arm reach overhead
+
Every 3:00 for 15:00 (5 sets):
4-6 close-grip bench press, 3011
4-6/side suitcase deadlifts
*keep hips squared throughout the suitcase DLs again!
+
AMRAP in 8:00:
200′ shuttle run (4 x 25′ out & back)
2 dual DB deadlift
2 dual DB hang power cleans
2 dual DB shoulder-to-overhead
200’/4/4/4
200’/6/6/6
and so on, keeping the shuttles at 200′ but adding 2 reps to each of the DB movements
*tough DB load according to the shoulder-to-overhead
+
3-5 sets:
20 tricep band pressdowns
:30 hollow rock or hollow hold or 5 slow V ups
OR
mobility work
*both if time allows