Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets of (4-6/side light DB external rotations + 4-6/side pistols (to a bench if full range w/flat foot isn’t there yet))
Overhead squat practice/tech work – coach-led w/pvc pipe or empty bar
10:00 @ 70-80% of (10 pull-ups + 20 wall balls + 40 double-unders)
5:00 rest
10:00 @ 70-80% of (250m row or .5 mile Assault Bike or 200m run + :30 front leaning rest on ground + 30m heavy Farmer’s walk)
+
5:00-10:00 coach-led mobility work – 2-4 movements/positions
Post results to comments.
A. Shoulder press, 5-5-5 @ 120-125-135, 21X1; 2:30 rest
+
For 10:00:
Evens: 3 front lever progressions
Odds: 10 alternating reverse lunges w/focus on front leg doing all the work
+
10:00 @ 70%:
250m row
:30 front leaning rest on ground w/fingers pointing at toes
40m Farmer’s walk, 70/hand
+
sandbag carry out to train tracks and back
10:00 @ 70-80% of [10 pull-ups + 20 wall balls + 40 double-unders] 5:00 rest
10:00 @ 70-80% of [250m row or .5 mile Assault Bike or 200m run + :30 front leaning rest on ground + 30m heavy Farmer’s walk] +
5:00-10:00 coach-led mobility work – 2-4 movements/positions
Scaled to: 5 PUs/20 WBs/20 DUs Think I was on my 4th round of wallballs.
Row’d/plank/70lb Farmers carry – think I was on 4th round of row