Training Day 3

3 Sets for Warmup
10 Banded Steps
5 Richardson Curls
10-20 second L-Sit on Rings

+

A. Front Squat- 1RM with 7 second hold in the bottom and 13 seconds at the top
(260--felt really solid. Scared of trying to go up because of Clayton saying I shouldn't lift heavy)

B1. Close Grip Bench Press @ 33X1- 5x5; Rest 30 seconds
(135,145,155,160,165)

B2. Weighted Pullups @ 20X1- 5x5; Rest 2 minutes
(50,40,30,30,30--I got a little ambitious from the start)

C. Turkish Get Up/Arm- 3RM
(62/arm--heaviest weight they had. May have been able to get 70)

+

20 minute AMRAP
20 Squats
15 HR Pushups
10 Pullups
200m Run
(11+45--did this for fun because the owner wanted me to do it with him. I beat him by almost 2 rounds :))