CAP_SIXTY:
Repeats
500m Row
40 double unbars
30 wall balls 20/14 to 10’
20 t2b
10 db devils press 50/35
Rest 2-3 minutes x 4-5 rds
* Rest variable dictates who can sustain repeat times the longest. Start at 2 minutes and extend from their accordingly to keep sustainable outputs.
+
1. Banded Hamstring Curls x 15 reps x 4 sets
2. KB Front Rack wall set x :30 x 5 sets
3. Banded Tricep extension x 20 reps x 3 sets
4. Thoracic Bridge :10 hold , :20 off x 6-8. If solid holds here, go :20/:10
5. Bike :30/:30 x 10 minutes
6. Crossovery symmetry recovery