AM: EMOM x 40
Min 1- :50 runner
Min 2- :50 of sandbag squats 150/100
Min 3: :30 ski erg + :20arms only ski
Min 4: :50 sandbag bear hug walk
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COMPLETE:
A. 21-15-9-15-21
Bike Cal
Hang power snatch 75/53
Ghd sit-ups w/ WB 20/14#
B. Row / HS Walk
5k row
*50’ HS walk every 3 min
**can add ramp or obstacle is skill level and capacity is there
C. Becomplete:
- Ghd back extension – 4×10 *back held in back squat position
- DB single Arm row x 12-15 reps each side x 4 sets
- Static banded side extensions x 10 each side x 4 sets
- Banded thoracic ext twists x 15 each side x 4 sets
- Thoracic Bridge hold *athlete specific
- Crossover symmetry