A. Back squat @ 40X1; 3-3-3-3;rest 3min
B. Wt Pull up @30X1; 3-3-2-2;rest 2min
C. Ring Dip lock out holds accumulate 2min
+
12min EMOM
min1-- Strict pull ups 5-7
min2-- KB Reverse Lunges 12 alt steps
rest 2min
10min amrap @ zone 1 pace
20 cal abike
30sec single unders
30 Sec hand stand hold
2 comments:
A. 225x3 255x3 275x3 295x3 lost some tempo at 295 so I called it.
B. 35x3, 40x3, 45x2, 50x2
C. did this in 4 sets with hands turned out, rested about 90 sec between sets
EMOM
pull-ups 7,7,7,6,7,7
KB rev lunges x12 @35#kbx2
10min Amrap
2 rounds +2cal kept HR between 115-130 except round two airdyne I let it pop up to 140 briefly when my attention wandered.
Over all felt very good.
Slept 8 hours pretty deep. Best sleep I've had in over a week for sure.
Stretched for about 40mins before bed, that prob helped some.
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