30 min Row TT. My heart rate average was 141 and 91-161 was range.- ——–this felt good. Like I had a lot of energy last 3 minutes I turned it up. I say I stayed at 1:51-1:54 the entire time. Rowing is my jam.
A. Assisted german hang (side)
notes: Start with your feet on a box and slowly take yourself into your end range. If you are able to get your hips all the way open progress into a full german hang
B. Planche lean – 10 seconds (side)
notes: Maintain protraction and neutral lumbar position and hips level with shoulders and lean as far as you can to maintain a ten second hold.
C. Push ups (side)
notes: Complete 5 full range of motion reps in normal grip, then 5 reps in reverse grip
D. KB bent press (front)
notes: 3 moderate load reps on each side maintaining straight legs through the movement
E. Single arm waiters Carry (front/back)
notes: recorded from front view 5 steps on each foot with no shoes on, neutral grip on the DB
F. Back bridge attempt (side)
notes: begin with feet elevated and get into as deep of a bridge as you can
– The stretch on rings I’m not sure if I did it right. But it felt very tight.
-:- limited wrist mobility but trying to loosen up forearm tendons/muscles
Video links to all the movements you asked for, below is my YouTube channel.
My YouTube is travisflap https://www.youtube.com/channel/UCkYxaeAA5M2R0bGVYg-YRnA
TFlapTTT 