2326 Friday 8/9/2019

A
5 Rounds
:30 Row/ :30 Rest
then
2 Rounds
8 ContraLateral KB DL, each arm
10 Bent Over KB rows
12 Hip Thrusts with bare bar
(15 min)

B
Deadlift
1x5 *55%
1x3 *65%
1x2 *70%
1x1 *75%
1xMax *80%
*Do not exceed 12 reps on final set.
(25 min)

C
100 KB Snatch
*8 min Timecap

2325 Thursday 8/8/2019

A
Partner Shared Burden
Row 2K
Ski 1K
(15 min)

B
5x Max Strict Pullups
*2 sec pause in the top and bottom of each rep

Alternate with:
5x 6-12 Glute Ham Raise
(15 min)

C
10 min AMRAP
10, 20, 30, 40...
Russian Swings (2/1.5)
Pushups

D
5x 25' HS walk
on HS walk practice
(5 min)

2324 Wednesday 8/7/2019

A
Partner Shared Burden
60 Burpee Box Jump Overs
Run 1 mile with a Sandbag
(outside if you wish)
60 Burpee Box Jump Overs
(25 min)

B
2KB Front Rack Walking Lunges
5x20 Steps

Alternate with:
5x 8-12 ring rows
(15 min)

C
Partner Shared Burden
4 laps Farmer's Carry
(10 min)