2:00 Monostructural Movement
Then…
2 Rounds
:30 Plank Hold
:30 Alternating Reaching Hands Plank Holds
:25 R / :25 L Cpt Morgan With Vertical Support
10 R/L Banded Step Outs
10 Glute Bridges
A. 3 Supersets
A. 5 Incline Bench Press (put edge of bench on top of 2 45s) – same weight and heavy
B. Max Hold Top of Suppine Ring Row*
C. Max Reps Bent Over DB/KB Row – use weight that gets you to 12-15 on first set
Rest 2 min between supersets
*Ideally, put feet on a bench. Perform a ring row and hold at the top with rings against shoulders for as long as possible.
D. For Time:
1,000 Meter Row
Right into…
3 Rounds
:45 L-Sit Hold
20 Alternating Reverse Lunges with KB/DB Farmer’s Carry (70/53)