20 min AMRAP @ 60-70%
Row 20 cals @ 1200-1300 cal/hr
Scrape the rack shoulder press from straight leg seated x 8-10 (45-65lbs, light with activation focus of pressing into rig)
Light training bar or loaded PVC behind the neck press from prone x 5-6
Row 20 cals @ 1200-1300 cal/hr
Empty bar on back walking split stance good mornings x 10 steps/side (walk into next rep to alternate sides, take small steps)
Hanging tucked knees to bar x 3 (start in dead hang, tuck into a ball and rotate backwards pulling knees towards bar, drive movement with lats, try to do without any momentum)
Used empty PVC for the first round and did a training bar on second set of prone behind the neck press and man that was an eye opener, should’ve put some change plates on the PVC. scrape the rack presses were way more lat activation than I was anticipating. solid movement
+
20 min AMRAP @ 60-70%
AB 15 cals @ 300 watts
1-arm DB shoulder to overhead x 6/side @ 60-70lbs
1-arm ring rows with rotation away at bottom x 6/side
AB 15 cals @ 300 watts
Nordic curl negatives with plyo pushup recovery x 5-6 (anchor bar down low and place the bar pad around it, blue pad under knees, control eccentric as far as you can then use a plyo pushup to return to top)
BB back rack reverse alternating lunges x 5/side @ 115-135lbs
Done – the db sto was a grind more on the core for stabilization than than push pressing/jerk
Knees were a little achy at start from the back rack reverse lunge but warmed up quickly
+
20 min outdoor loaded walk/hike, vest or ruck
done