A.
Every 90 seconds, for 18 minutes (3 sets) of:
Station 1 – Supinated-Grip Strict Pull-Ups x 6-8 reps @ 2110
(add weight if you’re capable of maintaining tempo and rep range)
Station 2 – 60-Meter Suitcase Carry + Waiter’s Carry
(hold a heavy DB or KB at side in suitcase carry, and a lighter DB/KB overhead in waiter’s carry; switch arms at 30-meters)
Station 3 – Supinated-Grip Bent-Over Barbell Row x 6-8 reps @ 2111
Station 4 – Dumbell Strict Overhead Press x 15 reps @ 1011
(maintain the tempo – each set should take exactly 45 seconds and each rep should be smooth and controlled movement)
B.
Against a 3-minute running clock…
400 Meter Run
Max Reps of Burpee Box Jump-Overs (24″/20″)
Rest 3 minutes, and complete a total of 3 sets.
Note number of burpee box jump-overs achieved in each of the three sets.
Warmup: Spend two minutes mobilizing your lats — foam roll, lax ball, or a shoulder opener. Then spend two minutes on your t-spine. Complex of :20 bar hang supinated grip + 4/4 monkey swings + 10 scap pull-ups + 10 shoulder circles hanging from the bar x 2 Then: 20 knee to elbow mountain climbers + 10 plank to down dogs + :60 plank hold x 2 For the Waiter/Suitcase carry — choose a load for the OH arm that allows you to maintain an active shoulder — i.e. arm locked out, reaching up, bicep covering the ear. If it’s… Read more »
Did yesterday’s
Ani:
A. 150,160,180,185,190,195,200,205
B. 5+24
Luke:
A. 235,245,255,275,290,305,315,320
B. 5+66