A. Negative pull ups, 2 reps x 3 sets, rest 2 minutes
Did this.
B. Hollow body hold, :20 secx4, rest 1 min
Did this.
+
3RFT:
Row 500m
10 over the rower burpees
75 jump rope singles
Total Time: 12:08
Round 1: 4:13.2
Round 2: 4:17.2
Round 3: 3:37.5
+
Foam roll thoracic and lats
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