• Arm circles: 20sec / direction

• Run/stairs: 3 laps
  *Replace w/ 2min up & downs if unable to run

• Prone W (mimicking squat rack): 10x + 10sec

• 2min rest before first set of rows

3 sets of 1-arm Pendlay rows (opposite hand supported by parallettes):

• 0min: 15lbs x 10

• 4min: 22 x 10

• 9min: 29 x 10 (RECORD)

5 sets of ring pull-ups with pronated grip (B = black band; R = red band):

• 14min: 2B + 2R x 5

• 18min: 2B + 1R x 5

• 23min: 2B x 5

• 28min: 2B x 6 (RECORD)

• 33min: 2B + 2R x 9

3 sets of single arm preacher curl (right arm first) + 1 set passive hang:
*I forgot to annotate the bench setting but I believe we had it at the 2nd highest incline?

• 38m: 10lbs x 12

• 42m: 11 x 12

• 47m: 13 x max reps (0 RIR)

• 52m: Passive ring hang x 48sec

• Twist flop: 1min

• Jackhammer: 1min

• Standing meditation or savasana: 3min+