1/8
EMOM 15 min:
1 Squat CJ
*start @ 70% and build every 3 min. Leave 10-20# in the tank.
Finished at 245
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Row/ Burpee Progression
Segmented stroke drill:
10 strokes arms only (legs extended, 10-15 degree layback- support from core, focus on squeezing the shoulders back)
10 strokes arms and back (hinge at hips, arms hang in tension until layback is achieved, then bend arms and squeeze back)
10 strokes 1/2 slide (half return, arms do not bend and no layback until leg drive is complete, lats should be engaged the whole time)
10 strokes full slide (same as 1/2 but with full return)
x 3 sets
*Rest 1-2 minutes between sets – use this as part of your warm up
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Retest:
For time:
21-18-15-9
Cal Row
BFB
6:42 – :25s PR. Really had to go somewhere dark for that one. I never stopped which we nice compared to the few breaks on burpees last time. However I think I came out a little bit hot on the 21.
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Accumulate, for quality:
15 RMU
3 legless rope climbs
10 rope climbs w/ legs
Done – RMU were very hard after that burpee retest
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15 min walk or easy bike spin
Done
Jackson’s Training 