AM
GMB Unbreakable Shoulders Routine – 10min to play with these drills
+
EMOM For 16min
Odd – 5-7-9-11 DB 2-arm Thrusters @ 50# (2min @ each rep-range)
Even – 11-9-7-5 TTB / PU / CTB / BMU (2min for each movement)
*Choice Erg for remaining time b/t each movement (cruise pace)
Easy!
+
For time @ 90% comp effort
40-30-20-10cals AB
25-50-75-100 Double-unders
9:21 – was not 99% comp effort, still a bit ok the way back
PM (choose your own adventure)
(1) If you’re still feeling pretty good:
Base Support:
60min Base Support @ EN2 (65-75% HR max)
*mix & match Ergs / Road Running / Cycling / etc
*every 5min perform a mod-heavy 50-100ft Strongman Movement (carry / drag / push)
*during the strongman TUT, focus on trunk tension
FLO‘S Training Blog 