Group 1 – Me, Matt, Tired John, Rob
Group 2 – Tom, Chris Fan, Dr. Nick, OTG
Warmup: Foot MFR, Toe Pulls, Frog Squats, Indian Clubs – Natural, 1 2# Club, Prep+1-2
Bench Press (El Gordo, 3 grips inside the ring)
8×3 165+80 bands
Tall Kneeling BU KB Press / Inverted Row (Wobble Bar) / Rollouts (Ab Dolly)
16kg x10/10
20kg x2/4, x4/1, x4/4
–Brilliant symmetry exposed
Decline BW 1×9
–Kept falling off
+25# Hyperwear Pro Vest Leg Long 2×10
+Miniband 3×10
Hammer Curls / Rope Pushdowns
25s 1×10, 50s 3×10
50×10, 70 2×10, 1×5
Ropes (bigger ones than @ FFL)
10′ 20/40
–Did these @ Drive later in the day
–Lost the pace on the 7th round
