A) Warm up
3x10 back extensions
3rds
row 250
walkouts no pushup
B) squats 5x5 at 70%
done at 275
C) 5x5 push press
done at 85lbs
first time going over head in 3 months. taking it slow. felt great
D) 7 minute amrap
3 power cleans 205
3 strict pullups
3 pc
6 pullups
3....
9....
...........
12 pullups into round of 15. pullups slow and steady, gotta watch the form
E) 10 rounds
10 cal on assault bike
rest :45
:11,:12,:13,:14,:14,:17,:18,:18,:19,:21,:25
absolutely brutal. any sprint on that thing is just torture
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