shoulder extension protocol and hip movement quality
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AMRAP 8 min
100 DU’s
50 seated shoulder press (empty bar)
25 toes to bar
1 + 76
Tried breaking up the press in the first round, rested too much but the endurance here was definitely the limiter. 2nd set of dubz broke at 92, then missed the first 3 restarts. Not really sure what happened here for that to happen, that should never happen. Second set of presses just chipped away and then did the 16t2b ub as time expired.
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30 min clock
AB 8-10 sec at 1200+ watts, rest walk 90 sec and repeat until you either aren’t recovering inside of that window or you can no longer get to the required pace easily, at which point do a slow spin for the remainder of the window
12 full + 1 that I kept it in the 1200+ range for most but not all. Went with 8 sec because I figured I could get more sets in. Didn’t feel super powerful today so was happy