Rear leg elevated jumping lunges
3 rounds
5 dips with 3 sec negative
Straight intoax dips
15, 8, 5
15-12-10-10
1/4 bench with 3 sec negative
115, 145, 145, 145
25min cap
5 rounds
30 cal bike
12 back squat 135#
15 c2b
Time: 22:42
First round in 2:59.
All squats ub, c2b all 8-7 on purpose (haven't been doing much pulling)
Bike was 450 watts in first round then 300 then 250-230s.
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