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)

+

35 sec AMRAP Muscle Ups

+

10 min EMOM of 50% reps of Muscle Ups

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5 sets on 3 min running clock

8 Chest to Bar Pull Ups

8 Wallball, 30#

Row 250m

A1. Done 35# all the way, 10 reps all the way. Felt the tension the entire time. Good burn.

A2. Done.

MU AMRAP 8

EMOM 10

4,4,4,4,2+2,2, 2+1, 2+1, 1+1, 2+1

Had 0 pull after round 5.

Metcon

1) 1:47

2) 1:37

3) 1:36

4) 1:39

5) 1:35