8.13.2019

Warm up:

1000m beach run or 1000m row or 5:00 bike
then
2 Rounds:
8 single arm banded lat pull down Left
8 Single arm lat pull down Right
8 Yoga push ups
12 Bird dogs (alt)
12 squat jumps

Strength:

V1
EMOM 14:00 (alternating, 7x)

1. 1-4 rope climbs
2. 30sec max reps push ups on DBs

V2
EMOM 14:00 (alternating, 7x)

1. 1-3 legless rope climbs
2. 30sec max reps ring dips (Strict)

V3
EMOM 14:00 (alternating, 7x)

1. 1-2 Peg Board Ascents
2. 30sec max reps ring dips (Strict)

Conditioning:

4 Rounds, 18:00 cap:
50m Single arm Farmers Carry (28kg+/20kg+)
50m Single arm Farmers Carry (28kg+/20kg+)
14 Box Jumps (30/24)
4 Wall climbs

Auxiliary:

A) 4x 12
Lateral raises
rest 30-45sec

B) 3x 20
Back extensions
rest as needed

Recovery:

4:00 (2:00 L/R) EACH
Banded lateral opener
Posterior chain floss