[Wednesday] 5.13.20 AM Aerobic Threshold/Core + PM Metcon

AM
[A] Shoulder mobility

[B] Max reps
2 AMRAP
Renegade rows (#25)

Rest 1 minute

2 AMRAP
Renegade rows (#25)

17, 15
Seemed a little heavier, probably should of gone with #20

[C] Aerobic Threshold- Rowing
On 0- 30 cal row
On 3- 25 cal row
On 5- 20 cal row

On 7- 30 cal row
On 10- 25 cal row
On 12- 20 cal row

On 14- 30 cal row
On 17- 25 cal row
On 19- 20 cal row

[D] Core- 3 Rounds for work
9 Romanian deadlift (#90 straight bar)
12 Straight strict bar dips
21 GHSU

[E] Core- 3 Rounds- Skill work
10 Banded external shoulder rotation (Red)
1 knee tuck dragon flag (R)
1 knee tuck dragon flag (L)
Dragonflag negative- as slow as possible both feet

PM
[A] Cross-over symmetry

[B] 15 AMRAP
25-20-15-10-5 Kipping pull-ups
50-40-30-20-10 Ab mat sit-ups

3 round- Completed the 15 pull-ups and 30 sit-ups