Warm Up:
7/7 KB Press (M)
25’ Bottoms up 90° walk-R (L)
25’ Bottoms up 90° walk-L (L)
7/7 Split stance KB Row (M)
3 Arch to Hollow (rig)
6mins
Strength:
E3M x4- Both in the 3M
5 Seated Strict Press
Max Rep strict pull ups
“Ichabod Crane”
200m Run
7 min AMRAP
2min Rest
20 Hang PCL (L-M)
200m Run
7 min AMRAP
Extras:
4×50’ seal walks
4×10 Skull Crushers
2×20 Rear Delt DB Raise