Warmup:
300m Sandbag Carry @ 60#
Done.
+
A1. Strict Press @ 3013 tempo x 6-7 reps rest 1:00
7 reps @ 45#, 50, 50, 55, 55
A2. Strict Pull-Ups (thin band) x 6-8 reps rest 2:00 x 5 sets
8 reps with purple- made these slow & held for a second at the top (didn't use band for last set)
B1. OH Waiter Carry @ 30# DB x 50m rest 1:00 bt arms (walk slowly) done.
B2. Standing Barbell Curl x 6-8 rest 1:00
22#, 35#x2
B3. Banded Tripce Push-Down x 20 SLOW reps rest 1:00 x 3 sets. Done purple band for 5 reps then red the last 15 and the rest.
+
Plank March (on forearms) x 1:00 rest 2:00 x 3 sets
Done
+
6 sets:
500m Row @ 2:00 pace
rest 2:00
1:59, 1:58, 1:57, 1:56, 1:54, 1:52
Got really into this, tried to beat my time by one second each time, went too fast last two sets. Will stick to pace next time
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