Spend 2 minutes in Z1
Then, 3 rounds
15 air squats
5 strict pull-ups of ring rows with a pause
Group mobility session with shoulder and lat focus
A1. SA DB strict press – 4x8e
A2. SA DB bent over row – 4x6e
*both A1 and A2 are AHAP
16 min AMRAP
30 step-ups, no weight (24/20″)
20 Russian KBS (70/53#)(53/35#)
10 over unders
Intended Stimulus – Use the run to find a pace that you can hold the entire time. Use the run to also learn how to pace from the very beginning. Do not run the first 600m faster than the last 600m. Try to really work on coming out a little bit slower so you have something left in the tank at the end.
Today can be a downshift kind of day to recover from your week. Or hammer down to start the week off right. The step-ups are unweighted but shouldn’t be rushed. You need to alternate feet and reach full extension at the top.