Regionals:
Am
A. 500m Row x 6; rest 1:30 (hard intervals – this is individual pacing) – same pace as last week / -1 below
B. 75 kipping hspu – AFAP
C. Bent over barbell row 4×8
D. Crossover Symmetry protocol
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pm
A. 5 rds afap
15 heavy wall balls
12 deadlifts 185/123
9 t2b
6 shoulder to overhead
3 burpee muscle ups
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Becomplete:
Waiters Carry
KB External rotation drills (lying on your back)
Crossover Symmetry
Reverse Hyper
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Running:
1. Warm Up
– 5-8min easy easy
– 6 x 15sec build ups on 30sec easy
2. Main Set
– 45sec hard on 15sec easy x 3. Then an easy 2min run. Repeat this cycle 3-4x. The 3 reps are on very little rest so focus on being efficient as possible. The 3rd rep of each cycle will require lots of focus and strength.
3. Cool Down
– 8-10min easy
– row after at least 1000m is optional
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Performance:
5 rds afap
15 heavy wall balls 30/20 to 10′
12 deadlifts 185/123
9 t2b
6 shoulder to overhead
3 burpee muscle ups