One of the great Obstacle at the tough mudder….
Love this shot of Elmer helping
Vince over the wall… great team work!
Warm up
10 ring rows
2x duck walk
10 ps banded cross body pulls in kneeling position… band attached high
10 ps banded cross body pulls in kneeling position … band attached low
10 x 30 reps total ..3 positions .banded walks bands above knee, ankle and feet
run the down loop and come back and mobility for squat
Strength
Front squat 5 4 3 2 1 1 1 …… do not drop the load … make sure you have a spotter !!!!!
ME bicep grip ( supine) pull ups …. use you grips …squeeze that bar
stretch quads and forearms
METCOM FT
Complete in any order:
1000m Row or run.. down loop 16 ave right on 160a to thrift and home
30 Renegade rows (35/25)… keep core tight
40 weighted or naked bar land mine presses in lunge position
50 banded Front Squats (95/65)MW deload