A1. Barbell Strict Press 10 reps rest 1 min x4    1@65, 3@75  these were REALLY hard for my right shoulder
A2. Feet Elevated Ring Rows 10 reps rest 1 min x4   felt great
B1. AMRAP Tempo Rope Pull ups 3030 Tempo rest 1 min btwn lead arms x3    6/6, 6/6, 6/6
B2. AMRAP Tempo Strict HSPU 30X3 Tempo rest 1 min x3    10, 10, 9
B3. AMRAP Strict Chest to bar Pull ups rest 1 min x3    10, 9, 8
Running time on 45 minute clock)
As many rounds of…..
AB 10 seconds @75% max wattage    I made it thru all 45 minutes @ 869wattage
Rest 1m
*Terminate workout once you can no longer hit the rx’ed wattage, you compensate biomechanically, or respiration cannot get back to baseline during rest. For remaining time AB at a LOW intensity
20 Min Shoulder Mobility