10/11/2016

AM
10 sets:
500m row @2:00.0-2:00.9/500m 
2:00 walk rest (10:00 between sets 5 & 6)

PM
3 rounds for movement quality:
15m handstand walk
15 glute-ham sit ups
45 unbroken double unders
+
A1. Snatch-grip deadlift (no halt this week), 5-5-5, 31x1; :60 rest
A2. 1-arm DB shoulder press, 3 x 6-8/side, 21X1; :30 between sides
+
For time:
40 assault bike calories
20 med ball over shoulder, 100
+
3 sets not for time:
4-8 weighted glute-ham raises
:30/side plank
+
Balza rehab or Crossover Symmetry recovery

AM
2:00.0
2:00.3
2:00.0
2:00.1
2:00.2
2:00.1
2:00.5
2:00.6
2:00.5

2:00.3

PM
complete
+
A1. 125-145-165
A2. 30-35-40 (7 on L side)
+
6:56
+
complete w/12# DB
+
Balza rehab