17/09/2026
Sunday starts with a walk.
It just happens to be 100 metres under the worm. 👀
Then it’s synchro shuttle runs, 50 synchro hang cleans at 70/45kg and another trip across the floor before the rig opens:
80 toes-to-bar
60 chest-to-bar pull-ups
40 bar muscle-ups
For some teams, it’ll be a race to finish. For others, a fight to reach that next movement—and maybe find a first rep along the way.
One final set of shuttle runs waits at the end.
“Walk This Way”
Next workout drops in two days…
