FIRE Friday

Warm Up
500m SLOW Row
1 Rnd TTB Cindy
350m Slow Row
10 OHS w/ white bar
200m Slow Row
5 Pausing OHS (45#)

2 Rnds of:
5 Scap Pull Ups
3 Strict Pull Ups
1 Strict C2B

MU WORK
5 Rnds:
60s Light Row
X # of MU (pick a #1-5 that you can get)
(if no MU then work 5 Banded MU*
*this is not a MU with bands on the rings!!!
It is different...see Biolo, or sub STRICT C2B Pull Ups 2-3 is a good #

INFERNO
For Time:
27-21-15-9
TTB
OHS (95/65)
Barbell-Facing Burpees
*strategy here is PACE...work to be faster every round...
Guard against trying to take a big "chunk" of the 27 early, only to have to break the 15's and 9's up
BFB are for pace...

RECOVERY
15min Bike at conversational pace

3 x 15 Rotator Retractions
3 x 25 Band Pull Aparts

Couch Stretch ~ 2 min each
Pigeon Pose ~ 2 min each

STAN ~ 20:02 (115# Back Sqt / K2E)
tb ~ 3 MU each rnd / 15:41 [5:40(27's)...14:37(21/15's)...15:41(9's)]
(10-9-8 / 10-6-5 / UB/ UB on TTB)
(10-9-8 / 8-7-6 / 8-7 / UB on OHS)

O Lord, open my lips and my mouth shall declare Your praise.