Friday
Forearm Prep
3 sets
10 controlled PVC Rotations
10 Flexion/Extensions w/ 2.5# plate
10 Side to Side w/ 2.5# plate
10-12 Shoulder Extensions
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A. SA DB Press @ 20X1, build to 10RM each arm
B. SA Upright Row, build to 10RM each arm
C. Rope Climb Legless, 5 reps @ 15’ for time:
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Towel Ring Swing Drill- 2 x 8-10 swings- https://www.youtube.com/watch?v=g5FOnDXeNuE
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30 Muscle Ups for time: *no more than 5 unbroken at a time
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For time:
400m Farmer’s Carry, 53#/H
400m Double KB Front Rack Carry, 53#
A. 50# both arms. Our next size DB is 70#. Got 1 with my right arm, none with my left
B. 50 both arms, 0 at 70 for both arms
C 2:31
Towel swings done
MUs 6:26
FC 6:00
Total 13:58
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