Warmup

shoulder cars- felt good love this drill

pvc shoulder extension- felt good

2 Min AB- I’m goina get great at this bike

3 sets

banded levers

hollow hold

hips to rings

superman hold

muscle up transitions

pencil rolls

all felt pretty good. Hollow hold is kind of weak for me.

1 k row @85% x2- 3:35-3:32 this felt ok

ab 7 min @300-350 x2- this went well 93 cals both time. Legs felt full some but hr felt good.

8 Amrap

10 Alt db snatch

10 lateral burpees

30 du

6 rounds felt solid tried to move consistently and du were ub.

Pm shoulder and core

everything went good star planks are very hard outside hip was Really firing.