4/5

A. Strict kneeling barbell pull ups, 5X5; rest 2 min 

Did this. No problems. Had to swap the order of A and B because the 6:15am class was using all the rigs. 

B.  Standing alternating bicep curls, 18 total (9 per arm)x3; rest 1:30

12#, 15#, 15#. 

+

Assault 12 cals

Row 24 Cals

6 Toes to bar (count attempts)

12 Burpees

rest 1 min

x3

Round 1: 5:10.5
Round 2: 4:54.2
Round 3: 5:05.9

Toes to bar were not pretty. 


+
C. Elbow on knee ext rotations 10x3; rest 1 min

Had to stop this early because for some reason no one was there for the 8:30am class yet and the other person there had to leave at 8:00am (thus needing to lock up gym). I have a 5# weight and will do this at home. 

+

Foam roll thoracic spine and lats

Banded lat stretch

Will foam roll at home.