11-9-26

5min z2 bike

Nasal

41 cals

10min z2 ski

Eyes closed

2382m

149cals

2:07 pace

Wb chest passes 20#

3x4

SA DB bench

4x5 per arm

70

80

90

90 (left arm needed a spot for reps 2 and 4)

Bb standing strict press

3x6

95

115

135

Bb bent row

175

175

195

Superset

3x12 per arm, db hammer curl 50# 

3x12 ring dips, ub

Partner wod

YGIG

Ski 30 seconds for 16 minutes.

I skied at 1300+ the whole time.

JB and I combined for 343 cals in 16 min.

11-8-26

Warm up

10 chest passes 20#

4x10 yd sled push 180#

4x10 sprint starts at 75%

3x3 low box jumps 20"

Power clean

5x3 at 65%

185

185

185

205

205

All tng 

Back squat

5x5 72%

230

DBL DB Bulgarian split squats

3x8 per leg 70#

Seated banded Hamstring curls

3x10 green band 

Standing calf raises

3x10 with 2 db 70#

Seated calf raises

3x10 w 70#

At halftime of Cowboys game

8min of 30/30 bike intervals