Warmup

5 min bike

30 sec on 30 off x6

+

3 rounds

10 Towell kip swings

1-2 hips to rings

2 muscle ups

 

ab 3 min @68rpm

rest 1 min x4

felt good held the pace though

row 800 @1:46

rest 1 Min x4

all towns within 1 second 2:50.8 avg

10 min Amrap

10 devils press @50’s

20 ohs @95

90 du

2 full +10+13. This was nasty devils press were slow trying to keep heart rate down. Ohs broke up 14-6 both rounds and du were 50-40 then 90 ub

 

pm

pec smash

feet elevated bridge

20 alt bridge- really feel these in the hammies

6-8 prone shoulder cars- love these

8 single arm ring rows

10 db knee ext rotations

6×10 hinge rows 30 sec Planche lean

rows are tough but feel the lats more and more evelated Planche lean feel in the hip flexors but definitely tell I lack some wrist mobility.

3×12 wght pistol to knee height

These are becoming much more comfortable.