Get Some Skills ;-)

Row 500

3RNDS
10 Wall Ball, 14# 10 ft
10 Ring dips, full deep ROM w/skinny green band

MU progression
20 C2B Pull ups
20 Bar Dips

Rest
3x10 transition practice (black rings)

Rest
3x5
Assisted MU w/red band
Transtition felt good, quick, push out of dip good.

DL
5-5-5WM
125/155/175

3-1-1
195/205/210 fail (such bad form, felt my back round immediately)



I am going for this next work day ;-). Looks like a great training option. Engage the lats!! Very nice~ and yes, I like her socks.


Back to MU
2x3 Assisted w/green band
Transition still good, push out fatigue but made them.

Handstand hold 3x30 seconds ;-)