Friday 2/23/24


CYCLE NOTES: Today’s strength is a repeat of 2/9. Determine ahead of time what your strategy is for making progress, whether it is with more weight or more reps on the shoulder work and/or by choosing a more challenging version of the single-leg squat. Today’s metcon should be hard and fast. The variation of the ring row should be difficult enough that one HAS TO break the first round up into 2-3 sets.



4x (15:00)

A.) 1-Arm Press ME (5-7)

B.) =# 1-Arm Bent-Over Rows

C.) +# single-leg/pistol squats

D. Rest 1-2:00




Burpees to Target

Ring Rows



Band Shoulder Mobility


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