10/21

A. Negative pull ups, 3 reps x4; rest 2 min

Did this.


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

5# (12), 10# (10), 10# (10). 

+

4RFT:

6 GHD sit ups

8 Goblet squats 35#

14 Cal row

Total time: 9:06.4

Round 1: 2:23.4

Round 2: 2:24.6

Round 3: 2:16.7

Round 4: 2:01.4

+

10 min easy run cool down

(didn't have time for this) 

+

Foam roll thoracic/lats

Did this.