Wednesday, October 21

A1. Box Squat to 12” box @ 11X1, 4 x 4-6 reps, rest 45 sec **focus on keeping shins vertical and sitting way back on heels.
A2. Ring Push Ups @ 22X2, 4 x 4-6 reps, rest 45 sec **add weight on back if possible
+
Row 300 @ 95% effort **don’t bend knee passed 90 degrees
30 sec FLR on Rings
rest 2 min
x 5   

A1: felt good did some knee and hip mobility before I started
A2: did 4x6 no weight. After I completed my rowing, I went back immediately after the FLR and did 1 more set of 6 reps with a 10 pound plate on my back and it felt good.

Rower:
Total time on rower below, pulled hard keeping my knees from bending. Started feeling a little fatigue in my Brachioradialis muscles from pulling so hard. 

1: 1:16
2: 1:12
3: 1:17
4: 1:15
5: 1:09