10-16-24

15min z2/3 bike

186 cals

60 rpm avg

Deadlift

6x6 at 75%

295

20min cap

10-9-8-7-6-5-4-3-2-1 DB DBL box step ups 50#, 24"

30-25-20-15-10-10-15-20-25-30 push ups

100m run after each round

Time: 19:46

I was real happy with this. Nobody finished this workout today except me. I didn't think I would cuz push ups usually blow me up. I got it though. 

10-15-24

4 rounds

1 lap SA DB farmers carry 90# each arm

20min amrap

60 cal bike

20 t2b

1 trip hs walks

30 cla bike

15 t2b

1 trip

15 cal.bike

10 t2b

1 trip

Max burpees to target with time remaining.

Score is burpees.

Total: 69 burpees in 6:11.

10min z2 bike

87 cals 54 rpm avg

10-13-24

Leg day

Warm up

3 sets

20 Banded pull thrus black band

100ft SA KB front rack carry 53#

Front squat

3 sec negative and 1 sec pause at bottom

15x95

12x115

10x135

8x165

Then

5x7 reps rest 15 sec at 145#

3 sets

8 BB back rack rear lunge return each leg

Building

95

115

135

3 sets

10 heavy Sumo db 3/4 squats hold parallel for 15 sec after last rep

Into

10 medium...

Into

10 light...

50, 35, 20# for each set