A1. Front Squat
70x2
75x2
80(6x3) did one set then stopped because too much pain on knee
A2. Banded Scap Squeezes :20 (During the 6x3)
B.
7:00 AMRAP
5 Pull ups (Butterfly)
10 KBS (53lbs Russian)
15 Air Squats (sit ups because knee)
C. 30 minute recovery row @Z1 pace (Every 6 Minutes stop and do a max ring support hold) 6,000+ meters
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