11/12/2022

A1. 1 1/4 Strict Press; 8 reps x 4 sets; rest 30 seconds

40kg

A2. Feet Elevated Ring Row @ 21x1; 8 reps x 4 sets; rest 2min 

2 Rounds Continuous:
6 unbroken strict pull-ups @11x3 (use load if this is easy)
8 DB pull-overs @31x1
12 Ring Rows
rest 3-4min after 2 rounds
x2 total sets - push this and focus on quality reps and pump

I did the first round of the first set of pull-ups at the prescribed tempo and unbroken. After that I was unable to do either and switched to regular pull-ups, splitting them up as needed

30min EMOM:
Min 1: 30 Sec AMRAP Row Cals
Min 2 30 Sec AMRAP Bike Cals
Min 3: 30 Sec AMRAP SKi Cals

My quads, glutes, and hips were very sore from yesterday, so I did this at either my goal paces for the Breathe AMRAP or above those goal paces. On the row I held 1100 cals/hr (goal pace), 300 watts on the bike (well above goal pace), and 1100 cals/hr on the ski (above goal pace) for this.