A. Seated triangle pulley row, 8-10x4; rest 1:30
40# (10), 50# (10), 60# (10), 60# (8).
B. Standing barbell or EZ bar bicep curls, 8-10x3; rest 1 min
40# for all. 8 for all.
+
12 Russian KBS
12 Box jumps
2 min max meter row
rest 2 min
x3
Round 1: 476m, 33 s/m
Round 2: 489m, 33 s/m
Round 3: 490m, 33 s/m
+
Lat and tricep stretch
Did this.
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