Row Repeats:
500m x 7; rest 2:00. (-1) off last weeks splits
Work: Split in 2 sessions if doing all work
A . Deadlift 5-5-5-3-3-3-1-1-1
B. Pullup
6 x 10 UB AFAP
C2b ——> Pullup etc
Sets must be unbroken
C. MAP Training @70% – flush day, recovery / volume touch’s
6 rds of HR focus work ^
10 cal bike
2 rope climbs
300m Ski Erg
4 pbar pushups
400m Light Jog (technique focus)
+
30 min of recovery work, athlete specific
BECOMPLETE:
- Front Rack weighted step ups (lateral) 6/ each side x 4 sets (controlled temp on way down each rep)
- banded Tricep extension 4 x 20 light band
- Plank Hold 3 x 1 min
- KB Windmill 4 sets of 5-6 each side
- KB Front Rack Wall sit hold :30-:45 x 5 sets; superset with Longer HS holds
- 10 min of Thoracic mobility through twists and mashing
- Crossover symmetry