A. Strict press - 8x4
B. Accumulate 2 mins of hollow holds
+
For time:
20 Pull-ups
10 Push Press
20 T2B
10 Push Press
20/14 Cal Row
10 Push Press
Rx - 155/105#
Masters - 135/85#
Teens - 95/75#
Sport -
A. Row
500m @ 1k Pace
-rest 2 mins-
x3
-rest 4 mins-
250m @ 500m Pace
-rest 1 min-
x2
B1. Single leg back ext. - 8-10/leg x5
B2. Weighted cossack squat - 12/alt x5