8/28

A1.  Lat pull down, 6-8x4; rest 1 min
Did this. Two green bands with training bar. 

A2.   Standing bicep curls, 8x4; rest 1 min  (both at the same time)

Did this with a 35# barbell. 

A3.   Single sided strict dumbbell press, 6each sidex4; rest 1 min

Did this with 15# DBs. 

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3 Rounds not for time but quality:

4-5 Banded pull ups (should only be able to do 2-3 then have to come off rest then finish reps) *send video

:20 sec waiters carry right arm

:20 sec waiters carry left arm

3 min max cal assault bike (80% effort)

rest as needed to feel recovered for good quality pull ups

Did this and sent video. 

For waiters cary did 5# plate for  first round and 10# plate for last two rounds. 

+

Foam roll thoracic spine and lats

Did this.