For Monday those doing an open repeat do the following:
30 minutes @70%
100’ Farmers Carry (moderate)
Assault Bike 0.5 Mile
100’ DBall Front Carry (moderate)
Row 500m
100’ Barbell Overhead Carry (moderate)
Run 400m
+
18.3 Skills practice
For those not doing an open repeat do the following:
A. Half Kneeling Pallof Press – 3×30-sec/side
B. Push Press – 3 reps TNG, EMOM 12’ (moderate, fast moving bar)
C1. Incline Dumbbell Press – 4×6-8 @20X1 Tempo; Rest 30-sec
C2. Supinated Barbell Bent Over Row – 4×6-8 @20X1 Tempo; Rest 30-sec
C3. External Rotation (off knee) – 4×6-8 @3030 Tempo; Rest 90-sec
*Heavier than two weeks ago on these
+
15 minute EMOM
1 – Assault Bike 15/12 Cals
2 – 1 Legless Rope Climb + 1 w/ Legs
3 – 30-45-sec Ring FLR
+
15 minute EMOM
1 – Row 250/200m
2 – 3 Muscle Ups
3 – 30-45-sec Bar Hang
