12 Sets for Time:
30% of Max Strict HSPU
Notes: Based off max set of 20 reps, did 6 each round.
Body Armor
3 Sets:
30 Banded Pull-Aparts
30 Banded Push Downs
Notes: Used red mini-band for both. BPU were one arm at a time -- 15 reps per arm, then switch.
Row Conditioning
4 Rounds
500m row
2 minute rest between each
Notes: Wanted to play around with force curve and holding a consistent pace at a lower stroke rate. Was able to hit the ideal curve pretty regularly and sat on 22 SPM while keeping all 500s right at 2:00 per.
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