Wrecked Upper

My upper body is wrecked from the week and my triceps are really sore. Out in the garage at about 3:30pm.

Back

4 Sets

MAX Strict Wide Grip Pull-ups

1:00 Rest

Should have done something to warm-up. Managed 11-7-6-5.

3 Sets

• 10 Seated Bent Over Rows (30#)
• 10 Seated Bent Over Fly (30#)

3 Sets

• 10 Incline Straight Arm Pulldowns (71#)
• 10 Forward-facing Incline Cable Pulldowns (115#)

Midline

4 Rounds (Tabata)

• 20s Hollow Hold
• 10s Rest
• 20s PVC Sit-ups (12)
• 10s Rest
• 20s Plank
• 10s Rest
• 20s Leg Lifts (10)
• 10s Rest

I did better than the first time.

Conditioning

10:00 AMRAP

• 14 cal BikeErg
• 16 Lunges
• 18 Russian KBS (53#)

I had something different planned, but had to change it to remove any upper body stuff. Got faster as I went and finished 5+17.

Bring on a complete rest day!