AM
HS Ramp & Stairs Progressions ~15min
A. Wall-suppored uneven-height hand placement holds and progress to HS ramp / Stairs based on how your shoulders feel
B. 2-3 sets of uneven-hands Shoulder Taps (one hand on 45# plate on hand on ground, can perform supported or free based on your capacity)
C. Full Ramp / Stairs walks – accumulate some exposure here but don’t push into fatigue
+
30-20-10 For time:
CTB Pull-ups
Box Jump Overs @ 24″“
Alt DB Snatch @ 50#
Unbroken – not 100% sure here. Think 4:50 or something
PM
10min Ski @ EN1 (120-140 BPM)
30min AB @ EN2 (140-160 BPM)
20min Run @ EN3 (160-170 BPM)
*these are generalized HR zones if you have calculated more specific zones based on your max HR use them
EN1 – 55-65%
EN2 – 65-75%
EN3 – 75-85%
Done
