11. Sep
3-5 minutes of workout prep
kb bottoms up presses x 10/side
Skater squats w/ light KB x 10/side
scap pull ups x 10
wall walk to 10 sec. hold x 2 **maintain good midline
then
A.1 Back Squat; 50%x5 reps, 60%x5 reps, 70%x5 reps, 80%x3x2 sets
A.2 BB bent over row @ 40-50% of back squat x4-6 reps x 5 sets
+
For time:
60 thrusters, 45/35#
50 pull ups
40 thrusters, 45/35
finisher work:
Heel touches x 20
v-ups x 10
arch rocks x 10
x2-3 rounds