End of this week. Who will be at today’s workout? Bob, Jeff, Lacey, and I.
What happened to Grace today? Guess she couldn’t get out of bed.

General Warm Up
2 rounds
150 m run (bike 1:00)
10 ring rows (dumbbell bent over rows – 10 lb set)
10 push ups (knees on floor but I felt like I got down to the floor much better today)
10 air squats
10 sit ups (8 – with ab mat and feet under couch)
10 supermans
0:30 wall press stretch

Skill and Build Up
Bar Muscle Up Warm-Up
2 rounds
10 PVC pass-throughs
10 reverse grip PVC pass-throughs (can barely get this over my head)
10 Cuban press
10 band pull-aparts

2 sets (I did 2 sets of 10 dumbbell rows – 10 lb set)
5 scap retractions
5 beat swings
3 strict pull-ups

Build Up
100 m run (0:40 bike)
5 box jumps, low height (step-ups)
3 box jumps, medium height (step-ups)
100 m run (0:40 bike)
3 box jumps, workout height (step-ups)

Workout
20:00 AMRAP (7.5 sets)
5 bar muscle-ups (8 – 10 each round – bent over dumbbell rows – 15 lb set)
10 box jump + step down (10 each leg – step ups)
200m run (1:30 bike)

Good workout for a Friday. I really think I need to use the 20lb db next time I do these rows.

It was a bit odd this morning since Grace didn’t get up. I’m used to her joining us. Hopefully she gets up on Monday.

Have a great day and a great weekend!

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