5/10
10 min echo @ 55-58RPM watts, steady
+
12 min easy movement
Light KB arm bar x 3/side (adjust ROM as needed to get a little stretch/activation without overdoing things)
Front plank with circling hands on low rings x 30 sec (draw small circles with hands while keeping rest of the body as still as you can)
Archer pullups x 3/side
Belly to wall supported HS hold x 20-25 sec
+
10 min echo @ 55-58RPM watts, steady
+
12 min easy movement
Banded glute march x 30 steps (you’re good here, i intended for these to be the standing version)
Parallette L-sit accumulate 30 sec
Frog pumps x 30
KB around the world x 5/direction at hip height (70lbs)
+
4 sets @ strong effort, rest 1 min between efforts
4 shuttle runs
5 power cleans @ 135lbs
12 bar facing burpees (remove pushup if needed to keep speed high here)
I wouldn’t mind running this back some time if it fits into the template. I got to the gym and started the 10 minute portion and warming up and I just didn’t have it today. I was exhausted, lack of sleep, sinus infection, just down right felt like pooh so i only mobilized and did some shoulder therapy
5/11 – OFF
5/12
Overlap
for time – w/a partner
25 synchro line facing burpee
75 row cals
50 sandbag over shoulder
75 ski cals
50 sandbag bear hug squats
75 C2 bike cals
25 synchro line facing burpee
17:26
+
Zone 2 volume