Run 1 mile
AB 75 cals
Run: 7:52 on AR
DU: all over the place until the last 50. Too hot off the run. Tight shoulders.
Row: 1:54 avg pace. Felt recovered the deep I got thru it.
DU: 50’s. Shoulders!
Bike: 5:40 total time. Above 60 RPM throughout.
Too hot and didn’t feel aerobic based on how DU’s felt. Breathing was good though.
A) Close Grip Bench Press: 3RM in 20 min
B) Weighted Chinup: 3RM in 20 min
30 pHSPU -10″ kipping
20 ring MU
10 RC – 15′
pHSPU: 8/1 (balance)/5/4/3/3/3/2-x, balance/1
MU: 10/6/4- focused on a better kip for the dip.
RC: slow start and then steady and I felt more recovered deeper I got into them.