Wednesday May 17th
400m warmup jog
10 (per arm) Turkish getups. Focus on keeping the weight straight above you and being slow and controlled.
Warm up pullups
P2. Then 5mins to set up weights and scales for P3.
P3. Chipper, for time:
Run 800m (scale to a 1000m row)
70 Ab-Mat situps
60 Russian KB swings @ 16/24kg (Rx+ 24/32kg)
50 DB Push press @ 20/35#
40 Box jumps @ 20/24″
(Rx+ 10 Muscle ups)
P4. 4 rounds for quality:
20 Banded (or empty bar) good mornings
20 (per side) KB side bend