1. Stephen says:

    AM
    10:00 Assault Bike @ Z1

    PM
    3 rounds not for time:
    12/side 1-arm DB retractions on bench
    12/side 1-arm DB protractions on bench
    12/side sleeper stretch against wall
    +
    A1. Axle glute bridge, 3 x 3-4, 21X2; :30 rest
    A2. Unweighted glute-ham raises, 3 x 10, 20X1; :30 rest
    A3. Strict ring dips, 3 x max (-2), 11X1; :30 rest
    A4. Strict pronated pull-ups, 3 x max (-1), 11X0; :30 rest
    A5. Axle bar JM presses, 3 x 6-8, 20X0; :30 rest
    A6. DB preacher curl, 3 x 6-8/side, 20X0; no rest between sides, :30 rest
    A7. DB standing calf raises, 3 x 6-8/side fast; 2:00 rest
    +
    walk out to tracks and back

  2. Mike hines says:

    Strength – 95-145-175-175

    Row/thruster – 5:05
    C2b/burped – 6:52
    Air dyne-?

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