A. Alternating shoulder taps in the hollow position, 10-12 alt x 4; rest 1 min.
12 each round.
B. Lat pull downs, 6-8 x 4; rest 1:30
60# (8), 70# (7), 70# (6).
+
3RFT:
14 burpees over the plate
20 butterfly sit ups
Run 400m
Total time: 13:01.1
Round 1: 4:18.6
Round 2: 4:24.5
Round 3: 4:16.8
Round 2: 4:24.5
Round 3: 4:16.8
Went forward over the plate, didn't know it was supposed to be lateral.
+
90/90 pec stretch
Lat stretch
Calf achilles stretch
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