Complete in Order:
Conditioning
9x750m row:
Row 1 @ 80% intensity,
rest 90 sec
Row 2 @ 100% intensity
no rest
Row 3 @ 50% intensity
rest 90 sec
back to 80% and continue accordingly for all 9 sets
Skill
A) 3 sets at an easy pace
– 5 Reps of following complex
– 5 Hollow Rocks (stay tight and snappy)
– 3 Hollow Candlestick rolls
B) Muscle Ups – for time
1.2.3.4.5.4.3.2.1 all w/ towel b/n feet
C) After Cond. – 4 min. Tabata – Hollow hold (do reverse tabata :10/:20 off if need be)
Strength:
A) Bench Press: EMOM x 10 min: 3 reps @ 85% of 3RM from last week
B) Max Rep Ring Row with feet on box in 4 min