GT W4D6

A1. DB Bench Press; 8-10 reps; rest 30s

A2. Chin over bar hold; 20s; rest 30s

A3. Upright ring hold; 30s; rest 2 minutes x 3 sets

Done, 10 @ 40lbs for bench.

B. 20 Minute EMOM:

1st: BB Back Rack carry 30s

2nd: Right arm only hang off of pull up bar 8-10s

3rd: Front rack KB carry 30s

4th: Left arm only hang off of pull up bar 8-10s

Done @ 225lb for BB carry, 40lb KBs for front rack carry.

OVERALL: Nice day back in the gym. I was in on Thurs (after driving back from Moab) and just did a bunch of mobility and some easy assault bike, just working the stiffness out of my legs and back especially. Moab included hiking on Mon (easy stroll out to Delicate Arch), climbing Tues (SUPER easy as we were putting up ropes for a bunch of non-climbers), then hiking/rappelling/rope work on Wed. There was a lot of driving time (we were camped pretty far out from things), and I could def feel the glute get irritable on the drives but otherwise it was A-OK and feels good today.

After today's stuff, I did a little easy rowing - I CAN now get full range of motion and can push/pull decently hard though not at max sprint speed yet.