Shoulder extension protocol with additions from yesterday)
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AMRAP 10 min
3 rounds of
5 ring MU (adjust volume/movement here as needed based on feel)
20 wallballs @ 30lbs
into
AMRAP row cals in remaining time
91
Finished couplet at 5:07
First minute was not going to allow myself under 1000, 1100 next, 1200, in the last 2 minutes I wanted no less than 1400, last minute stayed around 1600-1700.
Couplet
Should’ve broken the wall balls in round 1, I had to rest longer than I should’ve. Did bar muscle ups instead of ring, ring pulls felt great but didn’t feel any power in the bottom position in the rings.
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Hip flow x 5-6 min continuous movement
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Box breathing from supine x 6-8 min, 3142 tempo