Thursday 5/17/18 - Show 'em the Ropes

May 17, 2018

 

M-1: 4 Sets for Quality:

10 Single Arm Z Press/Side

10 Landmine Meadows Rows/Side

0:30-1:00 Hollow Hold/Hollow Rock

 

Notes:

*Moderate weight, controlled reps.

*The goal is 1 full minute of Hollow Rocks, do as many as possible and then switch to a hold for the rest of the minute.

 

 

M-2: Every 5:00 for 20:00:

400m Run 

4 Rope Climbs

 

L2: 

400m Run 

2 Rope Climb 15'/12' 

 

L1: 

400m Run 

10 Strict Banded Pull up 

 

 

Extra Credit:

12:00 For Quality

1:30 Bike @ 6

PVC Flow 

2 Wall Walks