De-load week !
COMPLETE / CAP 60
A. 5 rds
500/435m row
18 wall balls
15 hang power snatch 75/53
12 t2b
9 bbjo
Rest 3 min btwn
B1. Seated single arm strict Arnold press x 6-8 reps x 4 setS
B2. Db single arm row x 10 reps x 4 sets each side
B3 50’ banded side step – each direction
C. 10-12 min – double lax ball upper thoracic
D. Afap
50 banded hamstring curls
50 weighted seated calf raises
50 (25 each leg) weighted pistols (light but focused)
50 banded scap squeezes
50 pvc dislocates