std warmup
500m row
MAIN
A. kip swing practice for T2B
2x10 ks
2x5 knee to waist
2x5 knee to elbow
2x5 t2b
B. For time:
{
30 DB Rack lunge (step back) 2x35# (Rx was 2x50#)
400m Run
15 Cal Row
B. For time:
{
30 DB Rack lunge (step back) 2x35# (Rx was 2x50#)
400m Run
15 Cal Row
400m Run
15 Cal Airdyne
15 Cal Airdyne
400m Run
30 T2B
}
Time: 10:35
30 T2B
}
Time: 10:35
Accessory
C. 3x3 Weighted Pullups (16#, 26#, 35#)
D. 3 slow strict MU
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