A1. Ring Row @ 31x3. AMRAP with this tempo. 60s rest. --- 7,7,6,4,4
A2. Single Arm DB or KB Shoulder Press. 5 per arm. 60s rest. x 5 -- 15#, 15, 20, 20, 25
B1. Push Up @ 2020. AMRAP with this tempo. 0s rest. -- 10, 10, 8, 8, 7
B2. Push Up on knees @ 2020. AMRAP with this tempo. 60s rest -- 6, 5, 6, 5, 5
B3. Strict Pull Up on Rings... palms facing each other. AMRAP... (at least 3). 60s rest. x5 -- 2+1, 2+1, 2+1, 1+2, 1+1+1
C. Hanging Knee Raise. 30-40 reps as high as you can squeeze your legs up...slow & controlled & no swinging. 15, 10, 10, 5
Notes : Triceps were sore today for some reason. Ring rows felt good. Shoulder presses were tougher of left side. Should starts with 20# next time. The push ups and pull up section was tough for some reason. I kept thinking "this should not be this exhausting!"Pull ups on rings are harder. Getting a 3rd each time (even broken up was hard). Left shoulder felt off today. Usually it is the right that gives me issues. Knee raise was from the bar? That's what I did. Felt good, but challenging. Could feel them in my abs for sure.
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