UGGGGGH...Goddamn these are slow to improve.
Then I did (my version) heavy Fran
15, 12, 9
pull ups-blue band
Last time(December) I used a heavier band AND my time was 10:27!!!
Then good mornings
3x8 at 80, 80 and 85lbs
Last I did 2 min of max GHD sit ups. Got 50
Good, good day.