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. Half-kneeling Landmine Press @ 20X2, 3 x 8-10/arm, rest 30 sec b/w arms

A2. Uneven Towel Pull-Ups @ 30X1, 3 x 4-5/side, rest 90 sec (grip towel about 3-4” different in height)

+

30 sec AMRAP Muscle Ups

+

10 min EMOM of 50% reps of Muscle Ups

+

5 sets on 2 min running clock

8 Chest to Bar Pull Ups

Row 200m

Forearm prep done

A1. Wasn't sure what to expect so I started light. 10#, 20#, 25#, all for 10 reps.

A2. Done. All for 5. Also I notice when my left hand I higher than my right I pull higher.

:30 sec MUs 7 reps

EMOM 10

3 every round

Metcon

1) :51

2) :48

3) :47

4) 49

5) :49

Lats and Biceps were sore for days after this.