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”
A. Done
B. 275# PR
C. 15:30 RX
A. Done
B. 315
C.15:15
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.
A. Done
B. 345
C. 14:45