3 sets
Bent over plate shoulder extension – 5 sec hold at end range, then move into hip extension working on maintaining the angle of arms and torso
KB drag through from front plank x 5/direction
Light bottoms up KB carry at 90/90 position x 100ft
done
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A – Power clean x 5/Push press x 5, rest 2 min x 4 working sets
165-180-195-205
Didn’t really know what to expect. First set was a little iffy, but it got better as I went. Did not adhere to the 2 min rest as much as I wanted to on the last set
B1 – DB bench press x 6-8 reps @ 31X1 tempo, rest 1 min
35 – if I kept a neutral position this was a no go. But manipulated the angle and made it happen. Was also super weak here.
B2 – Band resisted DB rows x 6-8/side, rest 1 min x 4 sets
60 w/a thicker band
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Row 10 sec HARD, 1 min slow strokes x 4
Kept rower around 1:21 – 1:22 was pretty stoked about that
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AB 10 sec HARD, 1 min slow spin x 4
I think 1300 watts was about where I stayed at.