ROP Week Four - Day Three - Medium Day

Start: 2:20pm
Finish: 3:31pm

Warm Up: 8:00

Five ladders and four rungs of the following:
C&P L/R
Pull Ups/Chin Ups

I used the 20kg bell for this.

Swings: 8:00 - 20kg bell - 30 sec rests - 160 swings

Roller & Stretch: 12:30

Thoughts: The last pull up was a bit of a cheat. I stopped, let go and did the final one. The extra run sucks. A lot more challenging, too. Guess I'll see what next week brings.

t

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