Deload - Structural Strength + MAP 10

Training:

top down row stroke progression:
20x arm pull
20x hip extension + arm pull
20x quarter slide
20x full slide
+
2 x 1 min row (dead stop start each stroke)

then,

hs hold - 20 seconds x 8 sets; rest 1-3 minutes between attempts

then,

20 minutes, conversational recovery-pace;
100m zercher plate carry, heavy
30-45 second passive bar hang
30-45 second hollow body hold