Saturday, 07.31.21

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:

  1. Ghd back extension – 4×10 *back held in back squat position
  2. DB single Arm row x 12-15 reps each side x 4 sets
  3. Static banded side extensions x 10 each side x 4 sets
  4. Banded thoracic ext twists x 15 each side x 4 sets
  5. Thoracic Bridge hold *athlete specific
  6. Crossover symmetry