A.
5 Tough Sets
Weighted Strict Pull-up x 5
B.
5 Rounds For Time
5 Bar Muscle-ups
20/16 Calorie Assault Bike
Rest 10-15 Minutes Before Starting Part C
C.
Every 3 Minutes For 12 Minutes (4 Sets)
Row 500 Meters
Goal Being To do Each One As Quickly As Possible
But With the Idea That You Have To do 4
D.
3 Sets
1 Minute Hollow Hold
90 Seconds Rest
3 Sets
1 Minute Side Plank Hold
1 Minute Rest Between Sides and Sets
A. 45-55-65-65-65
B. 8:20
C.1:47,1:47,1:50,1:49
D. Done at home
A. 25-30×2-35-45
B. 9:00 Rx
C. About 1:50 average
D. Done
A. 45-55-65-65-65
B. 7:59
C. Skipped this due to low back. Not sure I can row yet.
D. Skipped
2nd Session
Did 40 Minutes Spin Bike
Did 10 x 1 Minute Hard, 30 Seconds Easy
Low on time
(Dead week this week/Finals next week)
A. Shit ton of sets of 10-15 reps of lat pulldown slow and controlled behind the neck and regular method
B. Every 3 min, for 12 min:
Assault bike at 450+ watts for 90 sec
D. Done