hip/hamstring/glute warmup
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A – Banded Back Squats – 3 reps EMOM x 10 AFAP up and down
165
Went through all 3 reps quickly, wasn’t sure if this was the goal or if wanting a quick pause at the top.
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B1 – Banded pull throughs x 15, rest 1 min
Done
B2 – GHD situps x 15, rest 1 min x 4 sets
Done
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C – EMOM x 24
Min 1 – 8 S2O @ 115lbs AFAP
Around 8-10 seconds per round by way of push press
Min 2 – 8 C2B pullups
Last round went to shit for rhythm and speed. Middle rounds were probably best as I found a groove but the overall volume was my limited for continued speed and rhythm.
Min 3 – 8 ring dips
All strict
Min 4 – 8 Supinated BB rows @ 115lbs
Done