AM
[A] Shoulder mobility
[B] For work:
Band pull-apart (Red) 15/12/10
Band Y-raise (Red) 15/12/10
Elevated pike push-ups 15/12/10
Standing banded overhand bicep curls (Black) 15/12/10
Close grip chin-ups 15/12/10 (Had to partitioned)
Banded tricep kickbacks (Red) 15/12/10
Standing band overhead triceps extension (Red) 15/12/10
Dips 15/12/10
PM
[A] Warm-up
[B] 10 minutes of Handstand work
[C] Build up to a heavy DL
135, 155, 185, 205, 235
5x8. Only had 135 pounds of weight.
[D] 10 Rounds for Time:
5 DL (#185)
10 Burpees
15:18
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