Warm up - couch stretch, pigeon stretch, squat hold, shoulder rolls, twisted cross stretch,
Squat: 1x10,8,6,6,6 (60,65,70,75,80%)
3 rounds of: 0:45 HS Hold + 7 Strict L-Pull Ups + 10 Single Arm DB OHS (5 each arm), then work up to workout weight…
For time:
500m Row
21 Overhead Squats 155/105#
500m Row
15 Overhead Squats 155/105#
500m Row
9 Overhead Squats 155/105#
Rest until the 15:00 mark
For time:
500m Row
21 Parallete Handstand Push Ups
500m Row
15 Parallete Handstand Push Ups
500m Row
9 Parallete Handstand Push Ups
Cash out
3 Sets for quality
2 Seated Legless Rope Climb 15’
20 Strict Ring Dips
Extra:
For Quality 18 min
40/32 Cal Bike (threshold Pace NOT SUPER THRESHOLD)
30 TTB
120 Speed Step
30 GHD SU