| Lift Chest supported row 3×10–pause at the chest for 1 second every rep–try and add 5-10 lbs from last week superset with 20-30 accumulated pushups with a 1 sec pause at the top and bottom every rep |
| Workout 12:00 AMRAP 2 rope climbs 10 v-ups/ghds 300m run quarterfinals legless rope climbs If weather does not allow running, do 25/20 cal bike in place of the run If it’s nice, we’re running though! |
| staging: do your v-ups/ghds in b/t the ropes and garage door, but leave a lane to run through |
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