9/13

A.  Strict chin ups, 1.1x4; rest :30 sec/rest 2 min

Did these. Failed 1 of them I didn't get quite over the bar. It was one of the ones after a 30 second rest. 

B1.  Seated  single sided strict dumbbell press, 6-8x4; rest :10 between sides/rest 1 min

4 rounds of 8. (10#, 12#, 12#, 12#) 

B2.  Single  sided dumbbell upright rows, 8x4; rest :10 sec/rest 1 min

Not sure I was doing these quite right. Tried to mimic the video.  Did all at 10#.  

+

1 min max burpees

1 min max single unders

1 min max sit ups

rest 1 min

x3

Round 1: 16 burpees, 119 single unders, 26 sit ups 

Round 2: 18 burpees, 126 single unders, 26 sit ups 

Round 3: 17 burpees, 140 single unders, 26 sit ups 

+

banded lat stretch

:20 sec puppy dogx2

foam roll thoracic spine and lats

Did this.