A. [10] HS progressions / technique (review working toward Freestanding HS Hold) B. [35] @ RPE 6:Bike 600m (BikeErg)7-10 Ring Rows or Plate Rows1-KB Farmers Carry 2 Gym Lengths (1 GL Left, 1GL Right). *Go Heavy!0:30-1:00 HS practice
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A. “12 Days of Fitness” 1 Burpee BMU or Burpee PU 2 Thrusters 135/95 or DBs 3 PC or DB PC 4 Front Rack Reverse Lunges or DB Lunges 5 DL or DB DL 6 Push-ups 7 HSPU or DB
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P A. q(2:30) x 6 BS *5-3-3-1-1-1 *85,90,95,100,100,100% of 3 RM BS F A. q(2:30) x 6 BS 6-6-5-5-4-4 *Increasing weight each set as form allows B. q(4:30) x 3 : AMRAP [3] + REST [1:30] 21/17cal Echo Bike 15