A.
3 Sets
Pallof Press x 5/Side
At End Range Hold For 3 Full Belly Breathes

3 Sets
Tall Kneeling Band Press x 5/Side
At End Range Hold For 3 Full Belly Breathes
(Both These Exercises Can Be Performed Dynamically As Well)

B.
Establish a 1RM
Front Squat

C.
For Time
Row 1600 Meters
15 Bar Muscle-ups
30 Overhead Squats 155/105#
15 Bar Muscle-Ups
30 Burpee Box Jump Overs 24/20”

Comments ( 4 )

  • Brad Salyer

    A. Done
    B. 275# PR
    C. 15:30 RX

  • Austin Salisbury

    A. Done
    B. 315
    C.15:15

  • Torsten Waurig

    A. Done
    B. 295 couldn’t spend enough time for 1RM
    C. 19:26 Paced the row too slow afraid of blowing up. OHS need work/might have placed a mental limit on myself with these idk.

  • jjorgensen

    A. Done
    B. 345
    C. 14:45

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