10 min ski @ 2:12/500m pacestayed around 2:10
+
10 min easy movement
Tall kneeling KB halos x 4/direction
KB around the worlds x 4/direction
Judo roll x 2/side (shoulder roll)
Dead hang to inverted and slow lever negative x 2
+
12 min row @ 2:04/500m pace
stayed around 2:03-2:04
+
10 min easy movement
KB pitchers curl x 5 + bottoms up OH press x 5
Parallette support slide in and outs x 3 slow reps
Wall supported inverted straddle side bends x 3/side
Sorenson hold 30 sec with slow trunk rotations x 3/direction
love the sorenson w/rotation
+
14 min AB @ 270 watts, steady
zoned out and went 15 minutes. 288 steady
+
Tough reverse sled drag 50m, rest 90 sec x 6 sets
Terrain always effects which set is tough.