Every 3min x 3
Banded strict press x15 reps
Alternating Squat with Reach 10 e/s
Quadruped Thoracic Rotations 10 e/s
Remaining time bike/row/ski
then..,
“Helen”
3 Rounds For Time Of:
400m Run
21 AKBS, 53/35
12 Pull-ups /banded/ring rows
15:00 Cap
Then..,
Front squat
Set 1: 12 tempo :3neg/:3up. light
Set 2: 10 rempo :3neg/:3up med
Set 3: 8 tempo heavy
Set 4: 8 tempo heavy
Then..,
3 sets
8-10 Back rack split squats on each leg. front foot elevated on 45# plate
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