Friday- UB Skill + UB Density + Long Aerobic Odd Object
A1. Strict Lean Away Pull Ups @ 30X1, 3 x 4-6 reps, rest 30 sec
A2. Deficit Strict HSPU @ 30X1, 3 x 3-5 reps, rest 2 mn **add deficit as possible
B1. Chin Over Bar L-Sit Hold, 4 x 20 sec, rest 30 sec
B2. Wall Facing HS Hold, 4 x 40 sec, rest 30 sec
+
20 min @ easy pace
100’ Farmer’s Carry, 70#/H
10’ HS Walk
100’ Front Rack KB Carry, 53#/H
75 Single Unders

Wow... Lower glutes, hammies, hip area were super sore today. 

A1. 4,5,6. Elbow area was really feeling these

A2. 4,5,4. 6.5# deficit. 

B1. Done, last set broke down at 7/13 secs

B2. Done. Last set was more of a wall lean than hold. Lol! 

Metcon

6 rounds + 100m FC