3 sets not for time:
12 scap pull-ups
12 overhead barbell shrugs
12 scap push-ups
:30/side very gentle sleeper stretch
+
10:00 @ very easy effort:
.3 mile Assault Bike or 250m row
5 push-ups, 2020
:15 chin-over-bar hold
+
A. DB walking lunges, 6 x 10m steps (sets 1 & 4 overhead, 2 & 5 @ shoulders, 3 & 6 @ sides); begin a set every 2:00
+
3 rounds for time:
300m run
20 wall balls, 30/20 to 10
10 toes-to-bar
Post results to comments.
AM
15:00 Assault Bike @ Z1
PM
3 rounds not for time:
12 scap pull-ups
12 overhead barbell shrugs
12 scap push-ups
:30/side pec stretch
+
A. Seated box jump, 3-3-3; :10 between reps, :90 rest
B. Hang power snatch from blocks, 4-3-2-4-3-2 light; begin a set every 2:00
+
5 sets steady:
6 double-overhead axle deadlift singles, tough
12 Assault Bike calories @ 58-60rpm
6 strict handstand push-ups, 30X1
2:00 walk rest
+
walk out to tracks and back
A) Single leg glute bridge hold; 30 sec/leg x 4; rest 30 sec b/t legs
B) Reverse Hyper: 8-10 x 3; rest as needed
C) Back Squat @22X1: 5 reps @75-80% x 5 sets;rest 3-5 min
D) RNT Rev Lunge: w/DB’s; 8-10/leg x 3; rest 2 min
E) 3 sets, for movement:
10 DB RDL @3111
20 Single Unders with heavy rope
A. Complete
B. Subbed banded Hip ext with green band
C. 33# Bar only & shortened rest periods
D. Used the orange band without DBs
E. Complete with 15# DBs