AB 60 cals @ 300-350 watts
rest 3 min x 3
4:24-4:16-4:23
+
Planche lean with active shoulders and midline x 30 sec, rest 30 sec
Sandbag bear hug good mornings x 6-8, rest 30 sec
Single arm DB farmer carry 50ft/side, rest 30 sec
Single arm KB bottoms up front rack carry 50ft/side, rest 30 sec
HS walk 50ft, rest 90 sec x 2-3 sets
2 sets because I felt I was going to be pressed for time. Hs walk on first set did 25/25 because there were some people in the way. But 2nd set was 50. Good morning was at 150, for some twisted reason I like sandbag bear hug good morning
+
Row 1k @ 1:54-1:56/500m pace
rest 3 min x 3
3:50.7-3:51.1-3:50.0
+
Dbl DB z-press from straight leg seated x 8-10, rest 30 sec
Banded high rows from straight leg seated x 12-15, rest 30 sec
Empty training bar ext rotation to OH press to straight arm negative x 5-6 slow reps, rest 30 sec (https://www.instagram.com/p/BeWqIMRlH9n/?hl=en&taken-by=defrancosgym)
Seal crawl 50ft with feet on slidesrs, rest 30 sec
Sliding lunge matrix x 3/direction/leg, rest 90 sec x 3 sets
Really like the barbell ext rotation to OH press exercise.
+
Ski 1k @ 2:00-2:04/500m pace
rest 3 min x 3
Forgot to write down times but I know it was right at the 2:03-2:04 pace time