08. Sep
3-5 minutes of workout prep
kb lateral squats x 10/side
kb single leg RDL x 10/side
bottoms up kb press x 10/side
scap pull ups x 10
then
A.1 BS; 50%x5, 60%x5, 70%x3x3, rest 1 minute
A.2 Strict pull up Cluster; 50% of max reps x 2-3 clusters x 3 sets
+
For time:
400m run
50 wall balls, 20/14#
400m farmers walk, 35/24# per hand
35 wall balls, 20/14#
400m run
20 wall balls, 20/14#
Cool Down
wall stretch x 60sec. per leg
doggy pose x 2 minutes
seated straddle stretch x 2 minutes