Skills
3 sets of:
10m seal crawl
15 hip extensions on GHD or partner-spotted on benc
Strength
Bench Press (3 x 5 @ starting at 60-65% of 1RM)
+5-10lbs. from last week
-Superset with-
8-10 feet-elevated ring rows
Accessory Work
12 reps barbell step up – use step height no higher than knee
8-10 reps seated neutral grip DB/KB press
Seated hand-over-hand sled pull – heaviest possible*
*Substitute 12 reps of seated band row if equipment unavailable
