10/11

A. Negative pull ups, 3 reps x 4, rest 2 min

Did this.

B. Standing dumbbell flys, 10-12x3, rest 1:30

10#, 10 for each one.

+

4RFT:
Bike 20 cals
12 vups
Suitcase carry down and back (I think it was 55# or 45#?) no distance given so did down gym and back.

Round1: 4:08.9
Round 2: 4:12.8
Round 3: 4:27.7
Round 4: 3:57.3

Total time: 16:46.7

+

Foam roll thoracic/lats