September 15, 2026

Daily score: 8

#3 - Upper pulling + EST
A1. Weighted chin over bar hold (15-20#); amsap x3; rest 1 min

20#

:25/:20/:16

A2. Band assisted strict CTB pull ups; amrap unbnroken x3; rest 1 min (full range of motion and explosive since you have the band helping make your boduyweight lower)

9/7/6

A3. Singel arm rotational Ring rows 10 x3/side; rest 1 min

Done

+
12 min emom
1- amrap passive hang
2- rest
3- 20 sec ski erg sprint
4- rest

:60/6

:60/6

:60/6

+
B. GHD face up plate hold rotational twists; 20 slow controlled reps x3; rest as needed

Done with 10#

C. Gymnastic drills from session 2 or Thoracic bridge follow along cherry picking 10-20 min

T-bridge

Did a pretty athletic horse ride lesson in the morning and then this in the afternoon.  Body feeling good.  Enjoyed all of this and the time to work on the thoracic bridge.  It still just feels so good when I’m done and through the next day.  Thanks!