4-22-22

3x20

Lateral single leg elevated box jumps 20"

15-10-8-6

Close grip bench w 3 sec neg and 1 sec pause at 1/4 way up

115, 135, 145, 145

3x12 with 2 sec neg floor bb skull crushers

65

Bb curl with 3 sec neg

15-12-10

45

55

65 then drop to 55 and 10 fast curls no neg

4 rounds

400m air runner

21 kbs 70#

12 c2b

Time: 15:37

Kbs we're ub, 14-7, 11-10s

C2b ub

Transitions were too slow.