A1. Standing Straight Arm Lat Pull-Downs: 10-12 reps x 3 sets; Rest 10-15 sec
A2. Strict Pull-ups: 8 x3 sets; rest 2-3min
B1. Tall Seated Wide Grip Banded Rows: 5-8 reps @ 2222 x 3 sets; rest 10-15 seconds
B2. Chest Supported DB Row: 8-10 reps @ 2011 x 3 sets; rest 2-3min
C. Neutral Grip Landmine Rows - Tempo Drop Set: 5 @ 20X2; 5 @ 10X1; 5 - AFAP w/ No tempo x 4 sets; rest 2 min - quickly drop weight every 5 reps, aiming to keep intensity of each set of 5 the same
Did A1-C but I frankly don't feel very engaged in training when doing this
A2. Strict Pull-ups: 8 x3 sets; rest 2-3min
B1. Tall Seated Wide Grip Banded Rows: 5-8 reps @ 2222 x 3 sets; rest 10-15 seconds
B2. Chest Supported DB Row: 8-10 reps @ 2011 x 3 sets; rest 2-3min
C. Neutral Grip Landmine Rows - Tempo Drop Set: 5 @ 20X2; 5 @ 10X1; 5 - AFAP w/ No tempo x 4 sets; rest 2 min - quickly drop weight every 5 reps, aiming to keep intensity of each set of 5 the same
Did A1-C but I frankly don't feel very engaged in training when doing this
14min AMRAP:
12 KBS @ 53lbs
10 Cal Bike
8 Box Step Ups w 1 DB @ 50lbs
12 KBS @ 53lbs
10 Cal Bike
8 Box Step Ups w 1 DB @ 50lbs
6 Rounds + 5 KBS, this was probably a 75% effort
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