A1 – KB goblet hold front to back lunges x 5/leg, rest 30 secA2 – KB alternating cossack squats with low hips x 5/side, rest 30 sec
A3 – Prone scorpion twists x 5/side, rest 30 sec
A4 – Supine leg whips x 5/side, rest 90 sec x 3 sets
B1 – Tall kneeling KB halos x 5/direction, rest 30 sec
B2 – Lat flys x 4-5 controlled reps, foot assist as needed, rest 90 sec x 3
A&B did a lot of great things for me, felt it was a really solid warm up, the front to back lunges challenged my balance and coordination
C – Squat clean thruster – 1 rep every 20 sec x 6, rest 2 min x 4 (build in load between sets,no grind though)
165-185-195-205
The set @ 205 was not grinding but it was getting close. I did notice I was holding my breath on that set because I felt that I was losing my midline a little
D1 – Planche lean with feet elevated 30 sec (active protraction), rest 60 sec
Is it possible that these made my upper back really sore from focusing on the active pronation.
D2 – Reverse table plank hold 30 sec (active hip extension), rest 60 sec x 4 sets
Done
E – Yoke carry 50ft every 60 sec x 8
Not sure how much the Yoke weighed that I used, added 180, might have been a bit aggressive for the first time under a yoke in a while but I completed it without a problem