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A. Back squat – 4×8@65%.

B. For time:

1 lap of overhead plate lunges (45/25)

5 rounds of: 16 Russian KB swings (heavy), 8 horizontal ring rows (or an appropriate scaled version)

Then: 3 laps of overhead plate lunges.

C. 3×10 side over arches per side (video). Scale to your forearm if you’re not able to actively support yourself on an extended arm. Do NOT just rest on your shoulder joint – actively push down into the ground with your support arm. Scale the reps if necessary. Arch hard at the top. If these are extremely difficult for you, scale the movement to a side plank.