Strength/Skill:
3sets NFT
Bent over rows 6 1 sec pause at top 3 sec back down
GHD situps 15
Met-Con:
18min AMRAP
15/12 cal row/bike
12 DB push press 45/25
12 Step ups empty bar on back
40 Dbl unders
50m sled push
Bent over rows work ther rhomboids and mid traps. These are really important for T-spine ext. A mobile T-spine allows better overhead position as well as better lower back position in squats and pulls. If your T-spine is lacking motion, you will make up for it in you low back, which is not so good… DB build shoulder stablity, and they allow for better movement in longer wods. For longer workouts with higher total reps, we tend to program movements that are more joint friendly in that they don’t degrade in technique.