A1. Wtd Push Ups, 5 x 6-8, rest 5 sec
A2. Plyo Push Ups, 5 x AMRAP in 30 sec, rest 20 sec
A3. Assisted Pull Up @ 50A0, 5 x 4 reps, rest 20 sec **5 sec down, assist up, put feet on box behind you and use legs as little as possible, arms as much as possible
A4. Hinge Ring Rows @ 20X2, 5 x 6-8, rest 60 sec
+
14 min AMRAP
100 Double Unders
50 Burpees
+
12-15 min easy run constant jog
A1: completed all with 20#
A2: 18, 14, 13, 12, 13
A3: felt good arms were still sore a little from Monday
A4: getting better at these
14 AMRAP: 1 rd and 74 reps
Run: only got 8 mins in it was raining and I stopped when it started to lightning
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