For Monday those doing an open repeat do the following:
E2OM x 20 (40 minutes)
1 – 1 Legless Rope Climb + 1 TGU/arm
2 – Assault Bike (surge for 5-sec every 30-sec)
3 – 25’ HSW + 100’ Farmers Carry (moderate)
4 – Ski (surge for 5-sec every 30-sec)
+
18.1 Skills practice
For those not doing an open repeat do the following:
A. Half Kneeling Pallof Press – 3×30-sec/side
B. Strict Press – 3 reps @20X1 Tempo EMOM 9’ (moderate, fast moving bar)
C1. Incline Dumbbell Press – 3×8-10 @20X1 Tempo; Rest 30-sec
C2. Supinated Barbell Bent Over Row – 3×8-10 @20X1 Tempo; Rest 30-sec
C3. External Rotation (off knee) – 3×8-10 @3030 Tempo; Rest 90-sec
+
15 minute EMOM
1 – Assault Bike 12/9 Cals
2 – 8-10 Strict HSPU
3 – 30-45-sec Farmers Carry
+
15 minute EMOM
1 – Row 250/200m
2 – 8-10 Ring Dips
3 – 15-sec Hang from rope/side (set bottom hand at elbow height of top arm)
