Monday – 7/13/2015 – TTT 

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

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