Complete in Order
Strength:
A) 5 sets
a1) 8 kneeling DB press e/arm – build as able
a2) 10 strict standing row/high-pull (put back against pole, no leaning back)
B) FS: Find 1rm
Skill:
A) 15 slow Hollow/arch/hollow transitions
-you should be able to count to 3 as move to each
-never lose connection between hip and shoulder, stay active!
Conditioning:
3 rounds for time
-16 DB Thrusters (35s/50s)
-2 rope climbs
-100m KB farmers cary (70s/55s)
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