Warmup: Foot MFR, Toe Pulls, Frog Squats, Indian Clubs – Open Half Kneeling – 1 Club, Prep, Movements 1&2
1-arm Swing / Plank w/1-arm Reach
28kg 3×10/10
BW 3×10/10
–If a plank is the top of a swing, then a 1-arm plank is the top of a 1-arm swing.
Armbar / Pull-Up
28kg 2×3/3
BWx10, x5
Conditioning (Woodway Force)
4′ +35# 15/45 sprint
–Gassed fast.
I imagine this is more than what you’re supposed to do on the Recharge day of the Mass Made Simple program. Call it a hunch.
