AM/Mono: 1st session:
Running
3 min on @5k pace
1 min walk
X 5-6
Warmup:
5 min bike
3 min jog
5 min row :35/:25
+
3 rds
5 inchworms
5 push-ups downward dog
5 strict pull-ups
+
2 rds
5 single leg glute bridge
10 alt dead bugs
15 kang squats
+
1 rd
50 shoulder taps
25 banded good mornings
100 double unders
Work: 2nd session or 1st if one session training.
A1. Weighted chin-ups 5-5-5-3-3–3-1-1-1
A2. Bent over barbell row 10-10-10-6-6-6-3-3-3
B. Row : 1k @80-90%; rest 3 min x 2
C. For time:
10-8-6-4-2
Sandbag over shoulders 150/100
3-2-1-2-3
Rope climbs
Rest 5 min
5 rds
10 strict HSPU
10 sandbag squats ^
D. 5 rds NFT
10 incline DB press
10 glute ham raises
1 min weighted plank hold
+
20-30 min flush / recovery