Monday August 10, 2015

1. warm-up

a. 4×10 Reverse hyper


b. 3×12 Hip Extension


c. 3rds
5 Burpees to target
5 strict CTB pull-ups


2. Strength 

a. Back Squat 5x5 @72.5
done at 285

felt heavy

b.  Stict press 5x5

done at 95. still slowly working back


3. 10 rounds
15 cals row
rest :45

:28,:28,:28,:28,:27,:27,:28,:28,:29,:26

4.

for time:
50 cals assault bike
50 ghd situps

6:30