10 - 07 - Capacity (a progression, kind of)
**Prep -**
Shoulder CARs
5 / 5
Thoracic CARs
3 total
Full Spine CARs
3 total
Then...
Alternating EMOM x9
Shoulder Taps
10 / 10 (20 total)
Side-plank
20 / 20
Jack Knives
8 / 8
Then...
Single-side Jefferson Curl (Db or Kb)
8 / 8
Hip CARs - quadruped
10 / 10
Forward Lunge + twist
6 / 6
x 2
+
Rebounds
30 sec
x 2
**Work -**
AMRAP 30min (grindy continuous work)
D-Ball to Shoulder - 7 reps
D-Ball Carry** - 40m (heavier ball if possible)
+
Assault Bike / Row - 12/10 calories (you will alternate rounds - bike -row - bike - row)
+
Double Db Hang Clean & Press - 10 reps (manageable weight, unbroken effort focus)
+
Bear Crawl (Weighted or Bodyweight) - 20m