3/18/2023

B1. SA DB Row: 8 reps/side - heavy, 3 point/hand on bench x 2 sets; Rest 1 min

60lbs

B2. Banded Pull-Ups @ 2010: 8-10 reps x 2 sets; rest 1min

8 reps

B3. Ring Rows: 15 reps, start at tough body angle, and slowly adjust angle as needed to keep unbroken x 2 sets; Rest as needed b/t sets

Done

On the 7min for 4 sets:
5min Clock:
40 Cal c2 Bike @ 1000 cals/hour
AMRAP Row Meters in remaining time (goal is faster than 2:00 pace from last week BUT keep this sustainable)

Rowed at a 1:58/500m pace for the first three sets, accumulating about 640m. For the last set I biked at 1100 cals/hr and rowed at a 1:56/500m pace.

**Grip Endurance Work
3 Sets of:
AMSAP L Sit Hold (30 sec cap)
rest 30 seconds
AMRAP UB TTB (25 rep max)
rest 3min bw sets

Set 1 - :15, 20 T2B

Set 2 - :10, 18 T2B

Set 3 - :12, 18 T2B