Warmup:
300m Sandbag Carry @ 80#
+
A1. Deadhang From Pull-Up bar (use towels) x :45 rest 1:30 *please bring your own, not the green ones* (end each set with 2 towel pullup)
:30+2 pu, :40 :05+2pu, :45+2pu
A2. Half Kneeling Single Arm KB Bottom's Up Press x 6/side rest 1:30 bt arms (keep these light to work wrist shoulder stability)
10#, 15x2
A3. Axle Bar DL Lockout Hold x :60 (make the weight challenging) rest 2:00 x 3 sets
140#, 145#x2
B1. Static Hold On Rings (with 20# chain) x :45 rest 1:00. Done. Good
B2. Foot Ankle Drills rest 1:00 x 2 sets - https://youtu.be/KHufP_4y2nA
Only did ankle once, forgot about 2nd set. Will do at home
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For time:
2000m Row
150 Double Unders
10 Rounds of Cindy
19:01
Row: 2:05 pace
Du: 125,25
Cindy: butterfly pull-ups felt awesome! Push-ups had to break up after 4th round, air squats forgot to move fast
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