Tuesday-

15 min easy pace

Run 200m

30 sec Passive Hang from Rings

30 sec HS Hold

30 sec Hollow Hold

+

Forearms warm up

3 sets

10 controlled PVC Rotations

10 Flexion/Extensions w/ 2.5# plate

10 Side to Side w/ 2.5# plate

+

A1. Single Arm DB Bench Press @ 20X1, 4 x 6-8 reps, rest 20-30 sec b/w sides

A2. Supinated Grip Pendlay Row @ 20X1, 4 x 5 reps, rest 90 sec

+

3 sets @ high consistent effort, mix and match order

Row 35 Cals

12 Power Snatch, 75#

3 Burpee Muscle Ups

20 Wallball, 20#

3 Burpee Box Jumps, 30”

Rest 3 min b/w sets

4 rounds + ring hangs

Forearm excercises done

A. 70# X 8
Both arms
B 155

Metcon
5:21
5:36
5:42