A. Back squat @ 40X1; 4-6x 4; rest 2min
B. Wt Pull up @30X1; 3-4 x 4; rest 2min
C. Powell Raises 10-12 x 3; rest 1min bw arms
+
12min EMOM
min1--Barbell High Pull x 8-10 #moderate
min2-- Wall ball shots x 12 #20-10ft
rest 2min
15min amrap @ zone 1 pace
200m Row
30sec single unders
30 sec FLR on rings
12 cal Abike
2 comments:
A. 6, 6, 6, 6 @255# - felt something in my left hip/lower back tighten up on round 2 and get worse in sets 3&4 I was limping a bit until I could get a lax ball in there. still tight the next day
B. @35# 4,4,4,4 lost tempo on last round
C. @12# 12/12 12/12 12/12 need to work more on trap 3 activation
15min amrap - forgot my HR monitor so I just 'walked' thru this effort
3 rounds flat.
Also left hammie tight, needs more work and left Fib head 'self-adjusted' on the first 2 sets of squats. Very strange feeling.
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