Training Day 9

A1. Seated Z-Press Arnold Press @ 20X2, 3 x 12/arm, rest 20 sec b/w arms

(25# was a good burner even in the first set)

A2. Strict Ring Rows @ 2020, 3 x 10-12 reps, rest as needed **keep hips fully extended in arch body position

(Yes)

+

10 min @ 70-80%

Row 350m

3 Wall Walks

5 Strict Pull-Ups

(3 Rounds)

Rest 3 min

10 min @ 70-80%

Run 200m

10 Wallball, 20#

5 Strict Toes to Bar

(4 Rounds + 200m run)

Rest 3 min

10 min 70-80%

100’ Bear Crawl

2 Turkish Get Ups/arm

20 sec L-sit Hang

(4 Rounds + 50' bear crawl)