Today is a shoulder free day! This means no hanging and no pressing. That means we turn our focus on sprint style conditioning to start the day with the some sled intervals and then some not so sprint training in the form of our conditioning, long work.
1:00 count stretch each leg
1:00 pigeon stretch each leg
1:00 pancake stretch
________
25 ft. high knees
25 ft. butt kickers
100ft. Lateral shuffle
25ft. Straight leg kick
2 rounds
Sled push (45lb. on each side for men/ 35lb. on each side women)
6x 50 yrd. push each for time.
2-3 minutes rest between efforts.
RXConditioning:
40 Russian KB Swing (70/53lb.)
30 Cal Bike or Row
1:00 Wall Sit (no hands on legs)
20:00 AMRAP
Intermediate:
40 Russian KB Swing (53/35lb.)
30 Cal Bike or Row
1:00 Wall Sit (no hands on legs)
20:00 AMRAP
Baseline:
30 Russian KB Swing (20/15lb.)
20 Cal Bike or Row
:30 Wall Sit (Range or depth may be limited here)
1:00 Rest
20:00 AMRAP
3×20 Standing landmine twist (10 each side)
*Control the down and accelerate the bar on the way up.
