400 Meter Light Jog into:
4 Samson Stretch Lunges (5 second hold in each)
8 Alternating Spiderman and Reach
12 Russian Baby Makers
Every 3:00 for 9:00
25 seated low banded rows- seated close to the rig, use a blue band tied to the rig at chest level. Neutral or underhang grip. Row to stomach level. Abs engaged(avoid mid-section arching).
35 ab at sit ups
starting at 50-55% 1 RM move up reps and add 5-10% load until you reach the singles. Then descend load with same percentage you did on the way up.
Odd- object practice: if time remains
200m KB carry AHAP
0-50m at the hang (farmer carry)
50-100m at the front rack position
100-150m at the hang
150-200m at the front rack