warmup

30 sec on

30 sec off

x12

aggressive this was good 6 rounds above 75+ rpm

+

3 rounds

10 Towell kips to rings

1-2 hips to rings

2 rmu

 

AB 2 min @70rpm

rest 1 min x4

felt great really focused and kept all rpms at 70 really happy with this

rest 5

Row 600 @1:44

rest 1m x4

all times 2:04.7-2:05.2

really happy with this

rest 5

10 min Amrap

10 alt box step overs @50’s

2 squat snatch @155

9 cal bike

5 full rounds

legs burned bad on this need to be alittle more confident and just snatch the second rep right away

 

pm

pec smash

feet elevated bridge

20 alt bridge unders

all good there think the pec smashing is really helping the shoulders

6-8 prone shoulder cars

6-8 1-2 kneeling band scap retractions

10 alt wall forearm plank ext rotations

Ext rotations were a deep burn and I love the kneeling scap pulls I really feel them

5×10-12 hing rows

30 sec Planche lean

still alittle tough with the wrists been working on smashing my forearms in my free time.

3×12 wght pistol band around knee

these are getting easier makes me really happy!!