in warm up, practiced with a Zeus rope, not sure how close that is to the rpm weighted rope.
For time
21-15-9 row cals
21 pullups, 15 C2B, 9 strict pullups
5:19
21 UB (on hindsight maybe a mistake?)
15 – ⅞
9 – 2 then all singles
First row took 48 seconds avg 1600+, maybe over pulling. But definitely wanted to find some of these things out
+
A – 3 banded strict HSPU, rest 30 sec, AMRAP strict HSPU in one set, rest 3 min x 5 sets
12-10-7-8-9
(Might have actually done 6 sets, not 100% sure.)
B1 – BB rollouts from tall kneeling x 6-8, rest 1 min
Is there any major difference of leverage when doing these with an actual ab wheel vs a barbell because of leverage/hand position?
B2 – Banded pull throughs from wide(r) stance x 6-8, rest 1 min x 4 sets
complete
C1 – Ring in and outs from front plank x 10 alternating reps (hands in arm pits, 1 arm extends laterally at a time), rest 1 min
C2 – 1-arm rotational ring rows x 5/side (rotate body away at extension, and towards top hand/strap at top), rest 1 min x 4 sets
D -Multi directional lunge matrix with arm drivers in:
– arms over head lateral flexion right
– arms over head lateral flexion left
– arms in front rotational right
– arms in front rotational left
– arms in front reach in front to overhead
3 reps in every position with each hand driver
all complete