A. (AM) Rolling 600’s – Run
400m HARD
200m EASY
X 8 rds
Rest 2 min after rd 3 and 1 min after rd 6
B. (PM) “Midline March”
3 rds afap
25 ghd sit-ups
50’ HS walk
50’ OH walking lunge (axle) 155/110
+
Belly to wall Strict hSPU @31X1 tempo. Target 3-5 reps x 4-5 sets. Positioning and press through strength as focus
+
4 rds NFT
15 double dB bent over row
15 banded scap squeezes
15 banded dead bugs each side
15’ banded side steps each side