6/4

A. Single sided dumbbell bent over row 8x4, rest :20 sec between sides/1 min between sets.

20#, 20#, 25#, 25#

B1. Lateral raises, 10x3; rest :30 sec
5#, 7.5#. 7.5# (made 7.5# by holding a 5# and 2.5# plate in etch hand)

B2. Single sided Ring rows, 10x3; rest :10 sec between sides/rest 1 min
Did this.

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4 RFT:
8 Push ups
8 GHD sit ups
24  Cal Assault

Time: 18:29
Did have to walk back and forth across gym between GHD and assault.


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Foam roll thoracic/lat
Banded tricep stretch

Did this.