5-31-24

 TBros back

4 rounds

20 chest supported DB rows on 30 degree incline bench (medium weight) 

30# each hand

immediately into

15 DB incline bench face down V-raises (light weight)

5# each hand

4 sets building to heavy

10 reps of the following BB complex:

1 RDL + 1 Bent over row = 1 rep

95

115

135

155 

all unbroken

This was forearm heavy!

3 sets build to heavy

12 reps each arm - single arm DB band resisted row, 35# with red band

immediately into

30 straight arm banded pvc press down with 2 sec neg

red band

20min cap

5 rounds 

5 heavy wallball 30#

10 powerclean 155#

15 hspu

Time: 15:28

PC all quick singles

Hspu was limiting piece. Sets were 10-5, 8-4-3, 6-5-4, 8-4-3, 6-3-3-3

15 min z2 bike

58 rpm avg

158 cals

Accumulate 3 min hang

1:10

rest min

1:00

rest min

1:00