11/10/2022

A1. Supinated Grip Bench Press; 6 reps x 5 sets; rest 1min

155lbs

A2. Supinated Weighted Strict Pull-ups; 6 reps x 5 sets; rest 2min (weight as comfortable)

25lbs

KOT DRILLS:
A1. Tibalis Raise; 25 reps x 2 sets; rest 30 seconds
A2. FHL Calf Raise; 25 reps x 2 sets; rest 30 seconds
A3. Knee Over Toe Calf Raise; 25 reps x 2 sets; rest 30 seconds
A4. Patrick Step-up; 25 x 2 sets; rest 30 seconds

25min AMRAP:
18 Calorie Row
rest exactly 30 seconds

19 Rounds - I held 1200+ cals/hr on the row