Warm-up:
3 rounds for quality:
5 Strict Pull-ups
10 Push-ups
15 Banded Good mornings
Strength:
FS: 60x2x3 sets
Capacity:
No HR restriction, but please monitor.
1) 10 rounds:
:30 ME AD
:30 Active recovery
Rest 5 minutes.
2) 10” AMRAP:
3 rope climbs
10 TGU (5 each arm, AHAP)
Extra work:
Strength:
Find a 5RM Bench Press, then 1x5@95%, and 1x5@90%
Postural Restoration:
3A) 3 sets: internal rotation bridge x10 breaths total
3B) 3 sets: iso plank x5 breaths
4) 20X Croc breath