AM:
40 min @ 75%:
1-1.5-2-2.5-3… mile assault bike
100’-150’-200’… prowler push – low handles – moderate load
500m-1000m-1500m…row
100’-150′-200’…farmer’s walk – moderate load
PM:
A. L-sit on rings – Shoulders in external rotation
5×30-40s; Rest 30-60s
B. Sumo deadlift
Build to a tough single for today then do 3×1 @ 85% of today’s tough set
C. EMOTM 10:
1st: 2 Turkish get-ups, right arm – tough
2nd: 2 Turkish get-ups, left arm – tough
D. 2 sets:
4 min AMRAP @ 85%:
15 box jumps, step down (24/20)
12 shoulder-to-overhead (115/75)
9 toes-to-bar
-Rest 4 min
4 min AMRAP @ 85%:
Assault bike calories
-Rest 4 min
+
(Rest as needed)
+
15 min row @ 75%
