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

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