Saturday 9/13

A1. Paused Front Squat @22X1; 8/leg x 4/ 3:00 rest  70# from the rack

A2. Back Ext @4022; 8-10 x 4 / 90sec rest

B1. Strict Dips @ 12X2; 6-8 x 4/60sec res  

Tricept Push Up
B2. Single DB Row @ 20X1; 8x 4 / 90se crest

25# DB
C. Accumulate  3:00 FLR

sets in seconds

44

26

25

13

15

10

30

rest 30 sec

30

1 hour rest (meeting)

8 min MAP@85%

10 ring rows
10 double leg raises
12 walking lunges

6 rounds 6 reps

rest 5:00

8min MAP@85%

3 wall walks
10 goblet squats 1pd
200m Row

3 rounds

4+ hours at home rest

30min Row for meters

6456 m

(2:19 / 500m - average)

That sucked