7/23

A1.  Lat pull down, 10x4; rest 1 min

Did this with two green bands and a blue band with a training bar between them.  Then sat down and pulled the barbell down like a lat pull down machine.  I'm not sure I'm explaining this well... It felt like it was mimicking the movement (my friend who I was working out with does it to work lats).  4 rounds of 10. 

A2.   Standing bicep curls, 10x4; rest 1 min

Used 15# DBs. 4 rounds of 10. 

A3.   Single sided strict dumbbell press, 8 each sidex4; rest 1 min

Used 10# DBs. I wasn't sure if it was 8 in a row then switch to other side? That's what I did, but may have been alternating?  8 each side rounds of 4. 

+

10 min amrap:

Jump rope 80 singles

10 V ups

12 Burpees

Did this. Didn't have my own jump rope and had to use the gym one.  It was comical. 

+

Foam roll thoracic spine and lats

Did this.

Also, did a workout with a friend (sorry -- probably should have asked before)... 

Workout was: 

5 rounds of: 

9 cal row (Had one minute to complete and if finished early rest was rest) 

9 cal bike (Had one minute to complete and if finished early rest was rest) 

200m run (Had one minute to complete and if finished early rest was rest) 

1 minute rest 

So each round was 4 minutes... 20 minutes total for workout. 

Was 100 degrees when I was working out. I will never say CFA is warm again. hahaha