3 Rounds |
300m row (easy pace, technical) |
.45-.60sec Kettlebell Armbar Left |
.45-.60sec Kettlebell Armbar Right |
10 Cossack squats (alternating) |
Deadlift; |
5×5 |
(across, 70-75%) |
2:00 work / 2:00 rest |
4 Rounds: |
10 Handstand push up |
Max Reps Dumbbell step up (remaining time) |
notes: |
HSPU: strict if possible |
DB step up: 24”/20” , AHAP |
4:00 (2:00 L/R) |
1. Overhead rib mobilization |
2. Posterior chain floss |