Floater 1:
For time:
1 mile sled pull 145/100
Note: We should have straps build up by Monday afternoon to accommodate the awesomeness
*4 times to the mailbox*
Floater 2:
For time:
2 mile run
*Weight vest on, Pyro mile only*
Acc work
**Deload week for the 5-3-1 accessory. (This puts us through the same three exercises but reduces the weight. A good way to practice technique, mechanics and give the body a little rest)
Monday
Back Squat
5×40%
5×50%
5×60%
200 meters of lunges with a weight vest
Strict Toes-to-Bar 4×10-15
Kneeling DB Arnold Press 4×15 (Keep light to maintain range of motion)
Handstand Pushup Complex x4
30 second hold
2 Strict HSPU
3 Kipping HSP
30 second hold
Wednesday
Shoulder Press
5×40%
5×50%
5×60%
Romanian Deadlift 4×15
Ring Pullups 4×10
Barbell Pendlay Row 4×10
EM4M
50 Double Unders
Max Strict Ring Dips
Friday
Deadlift
5×40%
5×50%
5×60%
Single Leg DB Romanian Deadlift 4×15 (each leg)
Barbell Rollouts 4×15
Deadbugs 4×10
E2M10M
2 Peg Board Ascents
25ft Handstand Walk Obstacle Course (Setup: two 10s, two 25s, two 45s, two 25s, two 10s)
