11-12-24

5000m row

18:58

1:55 pace

11-10-24

Warm up

3 sets

12 landmine banded RDL green band, 3 sec negative

Into

8 walking lunges each leg

Front squat

15 light w 3 sec negative 95

5 half from bottom into 5 full x3 95

Same as above w 115

10 heavy w 3 sec negative 155

Reduce last set by 20% and do 20 reps 125

10min emom

20 Sumo db squats 90#

Nataly's first day lifting

1 mile run

15 bodyweight squats

3x10 back squats

35#

3x10 each leg walking lunges

Deadlift

Technique

2x5 35#

3x5 65#

3x5 85#

2x1 105#

1x2 135#