Warm-up:
2-3 rounds:
5X Band pull-apart
5X Pass-through
3X Wall-walk
5X Pull-up/ring-row
5X Air-squat
Capacity:
1) 10 rounds:
:30 ME AD
:30 Active recovery
rest 90 sec
2) 10” AMRAP:
With a partner
40m rope pull (bent-over, strict with arms, alternating)
40m backwards run with rope to reset pull***
***Overhead plate hold while partner 1 pulls
rest 90 sec
3) 10” AMRAP:
25’ HS Walk or 3 wall-walks
8 Strict pull-ups
20 Pistols or 30 squats
1A) internal rotation bridge
1B) iso plank
2) 20X Croc breath