A. Assisted chin ups, 4-5 repsx4; rest 2 min
5 with green band for all.
B. Bench press, 6,6,4,4; rest 2 min
45# (6), 50# (6), 55# (4), 60# (4).
C. Forearm plank, :30 secx4; rest 1 min *weighted if possible
:30 for all.
+
Row 1k
rest 2 min
x2
Round 1: 4:49.7 (2:24.8/500m, 32 s/m)
Round 2: 4:47.1 (2:23.5/500m, 32 s/m)
Probably should have been faster?
+
Thoracic opener
Thread the needle
Did this.
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