08 - 12 - capacity + upper strength endurance

Prep -

Thoracic CARs

3 - total

Weighted Shoulder CARs

5 e/s - 2.5 - 5 lbs plates

Then…

Dead-stop Kb Swing

6

+

Bear-position Isometric

20 sec

x3 rounds, NFT

Work -

18/14 Ass Bike - cals / 275 / 250 Row

+

50m Sled Push

x 3-4 rounds - keep consistent pacing, load on the sled should be enough to make 50m as long as the cals / row

Then...

10-15-20

Db Bent-over Row

+

10-20-30

Db Lateral Raise

Finish -

Copenhagen Plank Isometric

15-20 sec e/s x 1-2 - hardest variation you can handle, or add load