COMPLETE:
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Weightlifting +
A1. Sumo Deadlift : 5 x 3 from 1” deficit
A2. Seated High Jump x 2-3 reps
B. Strict HSPU (choose one option – relative to your ability)
5 x 15 UB
7 x 10 UB
10 x 7 UB
15 x 5 UB
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Conditioning:
A. AFAP
50 alt pistols
5 / 4 legless rope climbs
50 hang power cleans 95/63
50/40 cal bike
B. EMOM x 10
Minute 1: 10 burpees + 10 GHD Situps
Minute 2: :30 hard machine of choice
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becomplete:
1. Single arm banded row x 15 reps x 4 sets each side
2. Thoracic bridge hold – accumulate 2 min
3. Banded thoracic twists x 15 each side x 3 sets
4. DB single arm upright row x 10 reps x 4 sets each side
5. DB side lateral resize x 10 reps x 3 sets each side
6. Crossover symmetry recovery work
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Nick with 260#