| Warmup Do 2 sets of 10 i’s,y’s,and t’s then: 2 rounds of 100m run 25 hollow rocks 5 reps of your pullup movement |
| Lift 10:00 EMOM bentover rows: no weight- :30 of towel rows @3 seconds down, 3 seconds up tempo kb/db–5 bentover rows/side at a slow down, pause at the chest tempo–other hand braced barbell– 1 pendlay row, up to something heavy |
| Workout 4:00 of work, 2:00 rest x 4 rounds 400m run 20 vups Max pull type thing in remaining time. Options: bicep curls, bentover rows, strict pullups, kipping pullups. Score is reps*points bicep curls/ring rows– .5 points bentover rows–1 point kipping pullup–2 points strict pullup-4 points |
| Extra Work 10:00 EMOM 2 squat snatches at 65%. Make em fast and snappy. Accumulate 100 single leg rdls/side weight as able. |
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