10:00 pistol & bar muscle-up practice
+
A. Axle front rack walking lunge, 4 x 10m; 2:00 rest
B. 1-arm DB rows, 3 x 10-15/side, no tempo heavy; :45 between sides
+
10:00 @ 80% – save the intensity for the prowler:
5/side 1-arm DB thrusters
20 double-unders
10 toes-to-bar
20 double-unders
+
3 sets:
:25 prowler sprint outside
4:05 walk rest
+
Optional not for time:
400-800m sandbag or med ball carry, switch sides every 100m
Post results to comments.
Pistol practice/ single leg split squat and pistol to bench 3×10
2 chicken wing bar muscle ups
A. Heaviest I have done- last 2 steps HARD
B. 1 Arm db row 35# 45#
C. into 5 rounds
D. yuck.
10:00 4 rounds easy:
14 alternating pistols, 2 bar muscle ups
A. 90, 100, 110, 120
B. All for 15 reps: 40, 45, 50
+ 10:00 amrap- 5 rounds
+3 sets :25 prowler sprints