Mobilize, then:
Two sets of:
Scap Push-Ups x 8-10 reps
Push-Ups x 8-10 reps
and then …
At an easy pace, complete:
500 Meter Row
5 Deep squat progressions
10 Burpees over the Erg
A.
EMOM for 5 minutes:
Strict Handstand Push-Ups x 5-6 reps
B.
Three sets of:
Hollow Rocks x 30 seconds
Strict Ring-Rows x 10 reps @ 2111
Rest as needed
C.
Take 15 minutes to build to today’s 1-RM…
Tempo Front Squat x 1 rep @ 32X1
Build over the course of 7-10 sets to today’s 1-RM. Show control in the 3-second descent, pause for 2-seconds in the bottom position and explode straight up – no bounce out of the bottom.
D.
For time:
1000 Meter Row
25 Deadlifts
25 Single DB Box Step-Overs (24/20″)
50 Calories of Assault Bike
25 Deadlifts
25 Single DB Box Step-Overs
1000 Meter Row
185/125 lbs; 55/35 lbs