9/23

A. Negatie pull ups, 2 reps x 4, rest 2 minutes

Did this.

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

10# dumbbells. 10 each round.

+

12 min AMRAP

Assault 18 cals
Farmers :20 sec down/:20 sec back
8 GHD sit ups
80 jump ropes.

3 complete rounds.
Round 1: 3:59.1

Round 2: 4:11.8

Round 3: 3:50.2

Farmers carry 35# KBs.

+

Foam roll thoracic/lats