Option 1: Got None:
A. 10 min practicing ""lunge to kick ups"" into the wall
*goal is to feel a balance point where your legs come together before reaching the wall. Think of kissing the wall with both of your heels vs. reaching the wall with force w/ 1 leg.
*biceps by ears!
B. 5 sets: 1 wall-walk into 10-40 sec wall-facing HS hold
*rest as needed
1. Hands stacked directly under shoulders
2. Feeling some of your weight in your fingertips
3. Actively pressing into the ground throughout hold
4. Squeeze legs and toes together- point toes
Option 2: Got Some:
30 sec HS hold on wall (facing away)
-rest 90 sec btw sets
*kick up as fast as you can into HSW "
BENT OVER BARBELL ROWS
Supinated Barbell Bent Over Rows @ 21X1: 10-12 reps x 3 sets
STRICT PULL UP
Wide Grip Strict Pull-Ups:
AMRAP (-1) x 2 sets
Row 2000/1700m @ max sustainable pace
**for total time