Tuesday-

15 min easy pace

Run 200m

8-10 sec Single Arm Hang each arm

20 sec HS Single Arm Hold (shift hands every 5 sec)

5 GH Sit Up @ 3030

+

Forearms warm up

2 sets

10 controlled PVC Rotations

10 Flexion/Extensions w/ 2.5# plate

10 Side to Side w/ 2.5# plate

10-12 Shoulder Extensions

+

10 min @ aerobic effort

Row 250m

12 Toes to Bar

24 Wallball, 20#

Rest 5 min

10 min @ aerobic effort

10 Hang Power Cleans, 115#

10 Bar-Facing Burpees

35 Double Unders

Rest 5 min

10 min @ aerobic effort

Run 200m

15 DB Thrusters, 25#

12 Pull-Ups

Warm up done.

3 rounds plus run

HS holds were much improved.

Fore arm prep done.

Metcon 10

3+47m

Metcon 2

4 rounds.

Felt good

Metcon 3

4 rounds + 150m run

Run felt slow.