Friday, April 15, 2016

4/15/16

Warm-up
50 Box Step Ups w/ 35/20lb Dumbbells

2. Strength
Back Squat 3×5 @70-80%

225, 235, 235

3. Met-Con
3 rft
500m row
10 burpee over the rower
Time: 7:11

4. Gymnastics Interval
4 Rounds for Time:
20 Cal on AAB
10 air squats
Rest :60

Tuesday, April 12, 2016

4/12/16

Deadlift 4x4
255
285
305
325

5 rds
12 kbs 70
12 push ups
12 cal row

Time: 8:41

Push ups UB thru 4 sets, 6,3,2,1 on last damnit