3 sets not for time:
12 scap pull-ups
12 overhead barbell shrugs
12 scap push-ups
:30/side very gentle sleeper stretch
+
A. DB rear-foot elevated split squat test, 1 x max/side up to 8 @ .33 bw/hand, 30X0
+
For time increasing effort each movement:
40 CTB pull-ups
400m run
40 front squats (from the ground – no rack), 95/65
+
Not for time, accumulate any way:
50 glute-ham sit-ups
100 double-unders
5:00 easy row
Post results to comments.
AM
20:00 Assault Bike @ Z1
PM
3 rounds not for time:
12 scap pull-ups
12 overhead barbell shrugs
12 scap push-ups
:30/side sleeper stretch
+
A. Box squat, build to a single @ 255
B. Sorensen hold, 4 x :30; :30 rest
C1. 1-arm DB shoulder press, 3 x 5-6/side @ 50-55-60, 21X1; :30 between sides, :30 rest
C2. 1-arm ring row, 3 x 6-8/side, 21X1; :30 between sides, :30 rest
+
8 sets for reps
:20 sit-ups
:10 rest
+
walk out to tracks and back