1) w/u
1000m row
pawu
2) barbell step ups, to parallel - 6 steps each leg
12 x 20,40,50,50,60,60kg
3) plyos - 3 rounds
5 x shin hops
med ball plyo circuit x 25 reps
4) 4 rounds
10 x ab wheels
max hold ring support
5) overhead carries, 30kg DB
3 times thru the following cycle:
4 x 1 press + 15 yd overhead carry
- Notes: Getting back into a groove now. Felt good to get some stepping in. Starting to include some regular "finishers" thru either carries or sled work at the end. Shoulders are feeling really good.
- Body: Very sore...upper back, calves, and forearms mostly. Those rope pulls are great. Been extremely sore mostly due to lack of training consistency.
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