[A] Run 1 mile
[B] Band work
Thoracic spine posterior deltoids
[C] Find 1RM Front Squat
135, 185, 205, 225, 245, 265
[C] 2x max reps of bench press @ #185
12 + superset 9 push-ups
7+ superset 4 push-ups
[D] 3 Max plank holds (squeeze tight everything)
1:10, 1:06, 1:02
PM
[A] Warm-up
[B]Strength/skillwork:
3 sets:
Pendlay rows x 8 (95, 115, 135)
Double unders x 30 sec
HS hold 30 sec-1 min
Rest as needed between sets
[C] 20 min AMRAP
Run 2 laps
10 Ring dips
20 Double unders
10 Calorie Row
20 GH Situps
4+ 20 DU + 8 GHSU
3 sets:
Pendlay rows x 8 (95, 115, 135)
Double unders x 30 sec
HS hold 30 sec-1 min
Rest as needed between sets
[C] 20 min AMRAP
Run 2 laps
10 Ring dips
20 Double unders
10 Calorie Row
20 GH Situps
4+ 20 DU + 8 GHSU
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