5 rounds at increasing pace
:30/side x One Arm Plank
Rest as needed to achieve a faster pace on the next round
Watch out for the deepest penetration!!!
For time with a partner:
DB Hang Power Cleans (50, 35)
*One person works. Split evenly.
10 Minutes of "Recovery" Work
– Choose between bike, jog, row, or light sledpull and perform for 10 minutes at a "conversational" pace.
– Goal: Sustainable pace on the triplet
*30:00 Time Cap
1a) Ring Support: 3 x 10-20s. Rest 20s.
1b) Hollow Rocks: 3 x 30s max reps. Rest 40s.
– same as last week.
Foam Roll Lateral Quads x 60s each side.
Half-Kneeling Biphasic Hip Flexor Stretch x 60s each side.
Make a note of your achievements in 'Open Gym'