8/3-8/4 prowler push 5 min max, strict pull-up max, Helen time

Monday - 8.3

21 min AMRAP (focus entirely on quality of reps / push hard on burpees) 5'rds plus 10 lunges

10 Alternating SA Overhead Walking Lunge Step (right arm)

10 SA Ring Row (tough angle) (left arm)

15 Burpees

10 Alt SA Overhead Walking Lunge Step (left arm)

10 SA Ring Row (right arm)

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Prowler Sprint - 5 min Max Distance (mark of 50m / sprint 50m then turn around) *these are like suicide sprints **No weight added. Had to turn every 20 ft due to space.  600 ft completed. Felt could have done more if larger space

Tuesday - 8.4

~ Run Prep / Hinge Prep (Glute Activation and Core Activation Drills) + Pull-up Prep (Scap and Lat Activation)

A. Strict Pull-up - Find AMRAP in 2 sets / rest 4 min between first round 5, second round 4 did prone not supine

B. DB Suitcase Deadlift @ 3111 - 3 x 6-8 per leg / rest 2 min felt awkward not sure if doing right.  Did #30....recommended weight?

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Helen. Time=16:35

3 rounds

400m Run

21 KB Swings (#35)

12 Pull-up did 3 sets of 4 each round