MOB: Full body
WU: :60 jump rope. 4 pistols. 5 KB swings. 5 Barbell Bent Over Row
S: Barbell Bent Over Row. Warmup to a medium or medium/heavy weight. Then: EMOM for 10:00. :15w/:45r
Focus on “the pull” and “the squeeze” at the top. Shoot for no more than 6 TIGHT AND TECHNICAL reps per round.
C: AMRAP in 10:00 of:
10 Russian KB Swings 70/53
10 Pistols (alternating legs)
Option 1: Counter Balance Pistols (Hold Plate or KB out front of you)
Option 2: 53/35, pistol sub of choice, :30 DU practice or 60 singles
Option 3: Weights of choice, subs of choice, :30 DU practice or 60 singles or :30 toe taps to a plate
PWMOB: Rollout lats and calves. Stretch calves, hip flexors and triceps.