Active recovery day
WARM
std warmup
50 cal airdyne
400m run
MAIN
A. Row 1000m
~7min
B. Work to a heavy CJ
warm: 5x45
main: 5x95, 4x115, 3x135, 2x155, 2x175, 1x185fail
C. Front Lever Progression
4 Tuck Front Lever (one leg extend)
D. One Arm Chinup progression
5 chinups
2x3 one arm chinup, assisted
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