9-14-26

Back day

5 rounds

10 strict pull ups

10 SA KB bent row 53#

10 tgu 53#

7min z2 bike

72 cals

57 rpm

9-13-26

Leg day

2 mile run

Time: 15:42

Beat last week by 2:10

Z2 for first mile between en 7-7.4 in 8:12.

Second mile as z3 mix of nasal and breath in 7:30.

Heel elevated front squat

20x75

18x95

16x115

14x135

12x155

10x175

8x185

8x185

8x185

Bulgarian split squat death set

3 rounds

8 single DB heavy 70#

Into

8 single dB moderate 50#

Into

8 single dB light 35#

Swith legs