1. Stephen says:

    AM
    12:00 Assault Bike @ Z1

    PM
    A1. Passive-to-active hang from bar, 3 x 12; :30 rest
    A2. Overhead barbell shrugs, 3 x 12 @ 45; :30 rest
    A3. 1 push-up + 1 scap push-up, 3 x 12; :30 rest
    A4. Sleeper stretch standing against wall, 3 x 12/side; 2:00 rest
    B. Kneeling hip thrusts, 5 x 20 w/:03 descent on first 10 then fast; :90 rest
    +
    3 sets:
    10 axle Pendlay rows @ 110
    30m straight arm prowler push, 110 on sled
    3:00 rest
    +
    walk out to tracks and back

  2. Alex says:

    Complete.
    +
    Worked up to 205#
    +
    Used 135# 2:41
    +
    All rounds at 90+rpm
    +
    Dnd

  3. Leah says:

    3 NFT complete
    A. SS @ 135#
    + 20 @ 100#- 3:30
    + 3 sets of :30 assault bike @ 95-97% complete
    + 3 NFT complete

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