Work
600m Row + 18 burpees over the rower ;
Rest :90 min x 5 rds
B. E3MOM x 5 sets
5 Hang Power Cleans at 70% + 15/12 cal ski erg
C. EMOM x 20
Minute 1: 50-60’ HEAVY Yoke Walk
Minute 2: DB alt row (while holding in plank position) :30-:35 second worth altering reps
///
Gymnastics:
A. 10-15 min of Freestanding HS Work
B. HS wall: side lateral walks: 10’ one way, 10’ the other; rest x 5 sets
C. Weighted Ring Rows : 6 x 5
///
BECOMPLETE:
1. Glute Ham raises x 6-8 reps x 4-5 sets
2. Single leg single arm straight leg deadlift x 6 reps each side x 4 sets each side
3. Weighted side step x 40′ + same side 10 lateral step ups. Complete 5 sets of this superset on each side.
4. Static split positions stretching. Accumulate 4 min in each split position.
5. Crossover symmetry or = to shoulder prehab work