Warmup

4 rounds

3 shoulder cars

10 pvc shoulder ext

2 Min bike increase pace

ab 2 min @375 rest 2

this went well power felt good to stay there and hr was under control

row 500 @1:40 x6 rest 2min

keep all paces there it was hard but went well

10 min Amrap

4 db c+j @50

12 lateral bjo

15 wb

6 full+4 db c+j

went pretty good hard rate was high on the bjo

pm

5 side lying plate reaches

3 tall kneeling cars

30 sec lat stretch

10 db kb ohs

single arm landmine press in squat

Planche lean

tuck front lever hold

single arm farmers carry

all the lat work feels good my shoulders are starting to not ache at all. Single landmine press in the squat is still hard. Keeping chest upright seems to be the tough part