Wednesday 9-10

A1. DB Split Lunge Squat 8/leg x 4; rest 60 sec
A2. RDL  @4110; 6 x 4; rest 2 min

35#KB/arm - I did squats in the lunge position - hope this is right

115#RDL

B1. KB  OH Single Arm squat @21X0; 5reps x 4; rest 30 sec between arms--video

21X0? tempo for 2 seconds down hold 1 sec?

35#KB 2 rounds then 26#, then 18# then 0# - still not sure my form was right...?? never have done these before

B2. Double KB Front rack  Carry 30m x 4 / 30sec rest
35#/arm

B3. Anchored Sit ups25 reps x 4/90sec rest

No abmat? I didn't use - hurt my back to do these? 

20:44

+

4 sets for time:

400m Row
15 Ring Push ups
10 T2B

rest walk 3:00

27:39

reverse crunch for toes to bar ( really wish you wouldn't assign movements I can't do)

Regular push ups for ring push ups

Hernia Hurt afterward

row Technique