11/20

prowler push 1 plate emom for 16 min. alternating high/low about 30 yards

heavy fran 15-12-9 135#thruster/45#pullups
6:20

First time beating the posted times on mainsite! 4:33 was the best time by greg amundson. with a little more exposure to the weighted pullups could go much much faster on that workout.

close grip bench @ 245 5,5,5,4