A.
Three sets of:
Supine Ring Row x 10-12 reps @ 2111
Rest 45 seconds
Hollow Rock (or Hold) x 30 seconds
Rest 45 seconds
Farmer’s Walk x 100 Meters
Rest 45 seconds
Prone Plank Hold x 45 seconds
Rest 45 seconds
B.
Five rounds for time of:
Run 400 Meters
8 Strict Pull-Ups
16 Push-Ups
A. Rx w/25 lb DB FW
B. Rx 15:45
A. Rx’d w/ 32 kg Kbells on FW
B. Rx’d: 13:40
Great job, Steve!
Hey Crew,
If you are having any sort of pec, tricep or other shoulder tightness/struggles, you might consider switching out the push-ups with something entirely different. Or you could do a few wall climbs each set if you want to keep the upper body movement. I might do burpees!
If you do the push-ups, please spend some time after stretching your pecs and doing scap work!
Is there something I can substitute the 400 m run with?