A. Incline prone reverse dumbbell fly, 8-10 x 3, rest 1:30
7.5# plates (10) for all.
B. Strict knee to elbow/toes to bar, accumulate 10-14 reps not for time.
14 knees to elbow.
+
3RFT:
10 burpees to a 25# plate
60 jump rope singles
Run 400m
Total time: 9:38
+
Foam roll lats/thoracic
10 breaths in thread the needle stretch each side
Did this.
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