8/10/2021 and 8/11/2021

8/10/2021

40 Cal Assault Bike

50 Cal Row

rest 60 seconds
x2

6:41, 6:39 - 260ish watts on the bike, 1000 cals/hr on the row
rest 3min
32 Cal Assault Bike
40 Cal Row
rest 60 seconds
x2

4:56, 4:46 - 288 watts on the bike, 1100 cals/hr on the row

rest 3min
24 Cal Assault Bike
30 Cal Row
rest 60 seconds
x2

3:27, 3:30 - 300 watts on the bike, 1200 cals/hr on the row

8/11/2021

A1. Single arm KB high pull - 12/side x 3 sets, RAN

A2. Scap pull-ups - 12 x 3 sets, RAN

A3. Bottoms Up KB Press - 12/side x 3 sets, RAN

A4. Banded Scap Pushups - 12 x 3 sets, RAN

B. DB Top to Top Bench Press - 4/side x 5 sets, 2min rest

used 50lb dbs

3 Rounds for Time:
8 HSPUs
8 DB STOH
14 Cal Row
rest 6min
x2 TOTAL SETS

5:50, 6:30 - 4/4 on the HSPU, UB DBSTOH, 1100 cals/hr on the row