Friday – Upper Assistance + 30 min LSD MAP (core/grip/skill)
A. Strict Supinated/Pronated or on Rings Pull-Ups @ 21×1, 5-8 reps every 1:30 min x 8 sets
A. Supinated/Pronated Negatives @ 50×1, 6-8 reps every 2 min x 5 sets
A. DB Bent Over Rows @ 40×1, 1 min AMRAP @ toughest loading unbroken/tempo x 5 sets, 1 min rest b/t sets
B. 30 min AMRAP @ 75%/Consistent Pacing/Any Order
500m Rowing or 30 Cal AirBike or 40 Cal AirDyne
100ft Farmer Carry @ 50/75lbs
20 Step-Ups @ 20”
200m Running
4 TGU @ 20/35lbs
Earned, Not Given