A – Clean grip deadlifts with bands (keep arms long) – 10 sets of 3, rest 60 sec185
Focused on speed here
B – Straddle tripod to headstand with controlled toe touches x 3, rest as needed x 4-5 sets
got better each set and had fun with these
C – Side plank pressups x 5 into side plank hold 15 sec, rest 1 min bt sides x 3 sets
done
+
For time
30 thrusters @ 95lbs
Row 500m
2:37
done with thrusters a :53/54 seconds
Row – 1:34.2
Held 1:33/:34 for 100 – 400. Last 100 was 1:30.5 (spm-37)
I remember doing this around 2 years ago and it was 3 and change.
+
20 min easy bike, off every 4 min to do 5 DB side bends/side and 10 empty bar good mornings from sumo stance
done