General Warm-Up
200 Meter Ski Erg
200 Meter Row Erg
and then…
Two rounds of:
With 2.5 lb plates Y, T, W
8 Scapular Pull ups
10 Straight Arm Lat Pull Down
1-2 Jumping Eccentric Negative Pull-Ups
A.
Three sets of:
Handstand Negatives x 5 reps @ 40A2
Rest 30 seconds
Single Arm Dumbbell Row x 8-10 reps @ 2111 (right)
Rest 30 seconds
Single Arm Dumbbell Row x 8-10 reps @ 2111 (left)
Rest 45 seconds
Iso Hold Single Leg Glute Bridge x 30 seconds (right; load a dumbbell onto the hip)
Rest 30 seconds
Iso Hold Single Leg Glute Bridge x 30 seconds (left; load a dumbbell onto the hip)
Rest 30 seconds
B.
Sevens rounds for time of:
3 Wall Walks
6 Stationary Dips
12 Russian Kettlebell Swings
Goal < 10:00
Time Cap: 15:00