Strength:
A1) Bench Press: 5×3 at 85% of 3RM from last week
A2) Bent over row: 5×12
Skill
As Prep for workout..
4 sets
A) 10 Hollow rocks + 10 Arch Rocks
After Cond.
– accumulate 60 evil wheels in as few sets as possible
Conditioning:
EMOM x 32 min:
0:00- 50m prowler push/pull (alternate push and pull each round, 125/100# total weight)
1:00- 10 Alt KB Snatch (53/35)
2:00- 40 DU
3:00- 12 TTB