10-22-21

3 rounds

12 dbl db box step ups 20" w/50s

10 single leg glute bridge on box

30 sec dbl kb front rack hold 53s

25min cap

50-40-30-20-10

Hand release push ups

Air squats

Abmat situps

Run 200m after each round

Time: 22:58

push ups get me. unbroken except push ups.

HR push ups as 17-8-5-5-5-3-3-3-3-3, 10-5-5-5-3-3-3-3-3, 10-5-5-3-2-3-2, 10-5-5, 10

10-20-21

Back squat 10x3

135

155

175

195

215

235

255

255

255

255

18min cap

10-1 Burpee Dball Over Shoulder 100#

20-1 box jump 24" (as 20-18-16-...)

Time: 17:25

This was work

10-19-21

3 rounds 

1 lap dbl kb overhead walk 35# each

8 kbs front + lateral lunge 35#

10 starfish sit ups

25min cap

800m run

50 hspu

400m run

120 ft hs walk

800m run

50 hspu

Time: 25:00

Timecap Tuesday gets me again

800 in 3:33

50 in 6:30 as 10-10-7-3-3-3-4-4-3-3

400

hs walk in 4:19

800 in 3:19

finished 28 hspu as 10-5-5-3-3-2