Friday- UB strength + UB Gymnastics stamina + short tester

3 sets

5 Hanging shoulder CAR’s each direction

10 Band Pull Aparts

5 Kneeling Thoracic Rotations each side- https://www.youtube.com/watch?v=aCEKBGRhSBQ

A1. Split Position BB Press @ 20X2, 4 x 6-8, rest 60 sec

A2. Single Arm Bent Row, 4 x 10/arm, rest 30 sec b/w arms

+

18 min EMOM

1st- 1 Legless Rope Climb

2nd- 2 Muscle Ups + 3 HSPU’s

+

For time:

5-10-15-20-25

Front Squats- start @ 205, drop 30# each set

Warm up done

Shoulder CARs yikes I have tight shoulders

Thoracic rotations were tough.

A1. 115#, 8, 7, 7, 6

A2. 75#

EMOM 18

Done

FSQ

6:22.

Pretty tough. By the time I finished my low back was toast!