3-1-23

Back squat

4x6

165

185

215

245

Dbl Db hammer curl

4x10 each arm 50#

Nordic curls

Partner assisted

4x5

Front leg elevated split lunge

Foot on ballistic block

4x10 each leg

Bodyweight

30# db each hand

53# kb each hand for 2 rounds

Preacher bar curls

4x10

50#

Every 3 min for 5 rounds

15cal row

6 burpees

15 wallball 20#

1:30

1:26

1:24

1:24

1:22

All unbroken. Pulled 1,800+ cals per hour the whole time on the rower