A1. Muscle Ups, 5 x 5 Unbroken, rest 30 sec
A2. Strict Deficit HSPU’s 5 x 5 Unbroken, rest as needed to stay unbroken on MU’s
B. 5 CTB Pull Ups/30 sec for 10 sets, rest 5 min repeat (20 sets of 5 total)
+
Row 250m @ 2k PR pace, rest 20 sec x 4
rest 4 min
Row 250m @ 2k PR pace, rest 20 sec x 4
+
10 min Row @ Z1-Z2 off feel
A. Done. Played a little with butterfly MUs on set 3 and got 3 in a row! Those are tough! So I went back to regular after that.
A2. 6.5" deficit all done.
B. Done. Biceps felt toast. (Was sore for 3 days after.)
1. 1:53
2. 1:54
3. 1:55
4. 1:53
5) 1:52
6. 1:53
7. 1:53
8. 1:53
10 mins Z1.
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