Monday, August 4 - Saturday, August 9
Monday, August 4
Warm-up: 2:00 easy row, bike, or ski (1x) directly into 2 rounds - 5/side 1-arm ring row (slow tempo) + 10 pvc pass through + 5/side landmine rotational clean and press (empty barbell) + 10 banded pull-apart
Strength:
In 18:00, complete 4 rounds of the following (:90 rest between rounds) -
6-8/side landmine rotational clean and press @ moderate weight
8-12 ring row, as horizontal as possible (feet elevated if able)
16-24/side banded rear delt crossover
WOD:
8:00 EMOM for total calories -
:40 row, bike, or ski (hard) + :20 row, bike, or ski (easy)
Accessory:
2-3x max L-sit from parallettes, benches, or boxes (2:00 rest between rounds)