*Susan is competing today at the Master’s Throwdown at Ocean State . We will be trying to head out there to catch some of her workouts, so let me know if you want to carpool!
A1. Strict Chest-to-Bar Pull-ups w/5 second hold at top + 5 second lowering; 3-5 reps x 3 sets (use assistance to get up there if you can’t get all the way)
A2. Belly-to-Wall HS Shoulder taps or Piked HS Shoulder Taps off of Box (perfect position) x 20 x 3 sets
B1. Feet Elevated Ring Row (Weighted) x 5-7 reps @2111 x 4 sets
B2. Weighted Ring Support Holds x 10 seconds x 4 sets
EMOM x 10:
Odd Minutes: Strict HSPU x 3.2.2 (use the same deficit as last week)
Even Minutes: Row 150/125 Meters
DB Skull Crushers x 20 x 2
EZ Bar Curls x 20 x 2
Weighted Plank x 45 seconds x 2
100 Meters Moderate
100 Meters Easy (jog)
100 Meters Hard
100 Meter Walk
*Can also be done on a Rower or Ski Erg, but running is preferred. If you use a track, do the jog and the walk on the curves, and the moderate and hard intervals on the straightaways.