Friday 10-6-23

Strength - Push/Pull emphasis

Strength

EMOM 12:

Odd: Incline DB Bench press

Even: 10x T-bar Row

Conditioning

(a) 8 min AMRAP

5x Single Arm KB Mr. Spectacular (R arm)

25m R Arm Overhead KB Carry

5x Single Arm KB Mr. Spectacular (L arm)

25m L Arm Overhead KB Carry

8x Strict Knees to Elbows

-2 to 3 minute rest/transition-

(b) 8 min AMRAP

8x cal Echo Bike

25m Sled Rope Pull

50m Pistol Grip Plate Walk

Recover

Foam Roll Back

T-spine extensions on foam roller