Warm Up:
7 Split Stance Row-R
5 Presses-R
50’ KB OH Walk-R
….then left
10 Pull aparts
5min
Strength:
E3M x4- Both in the 3M
5 Seated Strict Press
5 Strict Pull ups(weighted)
“Salt”
15 HPCL (M)
Max Rep DB S2OH (H)
400m Run
15min AMREP
*Single DB, separate barbell
** Max Reps Each Side
***Run once the DB hits the floor
****If too cold, 500m Row/1000m Bike
Extras:
10 Bench Press
10/10 1-arm Split Stance KB Row
X4
30-20-10:
Bicep Curls & Skull Crushers