10:00 pistol & bar muscle-up practice
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A. Axle overhead walking lunges, 4 x 10m (length of rig); 2:00-3:00 rest
B. Standing hand-over-hand sled pull, 4 x 15m tough but lats doing most of the work rather than torso/hips; :90-2:00 rest
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Every 10:00 for 3 sets – goal is even times across:
1200/1000m row
30 burpees or .6/.5 mile Assault Bike
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Optional, not for time:
400-800m sandbag or med ball carry, switch sides every 100m
Post results to comments.
Complete
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A. Worked up to I think 135# overhead walking is very hard.
B. 135-135-135-160
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Row: 1.53-1.55-1.58
First two rounds of burpees were steady. Third round the wheels fell off…
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Complete.
Will gladly take bar mu coaching and ques- PTSD from falling off bar…
pistol practice and single leg squat to bench 3×10 each leg.
A. complete- 4th set got really slow 30# on bar
B. complete with 70#
C. 8 min/ 8:30min/10min