160430

Saturday- DE UB + Skill UB P.M. Aerobic

A. Standing Press, 8 x 4/min **keep speed high verses heavy/grinding reps

140 across

B. Banded Strict Pull-Ups, 10 x 5/min **trying to get CTB every time.  https://www.youtube.com/watch?v=BJ2Ff9vzJwc

Complete. 

C. Strict Muscle Up, 1/25 sec for 8 min **tape or where gloves

Complete 

D1. L-Sit Rope Climb up and down, 6 x 1 reps, rest 30 sec

10, 10, 11, 10, 11 secs 

D2. HS Walk, 6 x 50’ Unbroken, rest 90 sec

20, 27, 19, 17, 18, 18 secs 

(2nd one I fell forward at start and started over)

This is getting faster/more efficient for sure. 

13:32 total time (with rest included)

Will move pm to Sunday. Gone to wedding in Moody, AL for today. 

P.M.

5 sets @ Z2

Row 3 min

Bike 2 min

Burpee No Jump, 1 min

Ski 1 min

Box Jump step down, 24” 1 min