A. Broad Jump: 1 broad jump every 30sec x 5min (max jump: 98"-8' 2")
B. Row Sprints: 20sec, 25sec, 30sec, 35sec, 40sec (121m,149m,180m,207m,233m)
C. AMRAP 10min: 400m run, 21 Box Jumps, 12 DB Rows (35lbs.))
Notes: First day back after the weekend competition. I was really sore yesterday. Like barely able to walk sore. I got a massage yesterday which helped a bit. I woke up this morning and I was feeling a little bit better. Lats are stilled smoked and hands are still beat up. I believe the broad jumps today was the longest I have ever had. Gave me some good confidence. Row sprints felt great today. Recovered well. Subbed the pullups for DB rows since my lats still haven't recovered. Lower back tightened up during the box jumps.