Friday

Forearm Prep

3 sets

10 controlled PVC Rotations

10 Flexion/Extensions w/ 2.5# plate

10 Side to Side w/ 2.5# plate

A1. Strict HSPU’s, build to 1 rep max deficit

A2. Wtd Pull Up, build to 1RM

B. Strict HSPU’s- @ 50% deficit from A1- 1 x max unbroken

C. Strict Pull Up-  1 x max unbroken reps

+

**Use BFR on legs

2 sets

12 Goblet Squats @ 3030 w/ 20# DB

2 min Bike @ 22-27mph

Rest 1 min

24 Steps Walking Lunges

2 min Bike @ 22-27mph

Rest 1 min

A. 18"

A2. 96# +160# BW

B1.7

C 20

Metcon done