2/2

A.  Strict banded pull ups, 5 repsx4; rest 2 min (send video)

Blue band and green band. Apparently need to make them harder.

B.  Standing dumbbell flys, 8 repsx3; rest 1:30 

5# plates. 

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5 Push ups
20 Sit ups 
Run 400m@hard pace
Rest 2 min
X4

Total time including rest: 17:40 

Round 1 400m: 1:43.6
Round 2 400m: 1:42.9
Round 3 400m: 1:44.0
Round 4 400m: 1:41.7

+

Banded lat stretch
Banded tricep stretch

Did this and rolled out back and legs.