A. Front Rack – 4×16 – alt legs – ascending
B. Strict Press – 5-5-5-5+ *one weight across, last set max reps – 67%
C. 5 min max calories on bike
Rest 5 min x 3 – score = total calories in the 15 min of work
D. DB SA row 6-8 reps x 4 sets
E. Ghd back ext #’d – 4×15
F. Plank holds / weighted Situps
G. 20-30 of foam roam rolling / rehab
A. Front rack lunges (ascending sets of 16 alt): 35,45,55,60*,65×8
B. Strict Press: 35×5,5,5,7
C. Assault bike: 5min x 3
51, 45, 47 🙁 hard to see such a slip in a big strength of mine but I pushed through
D. Back extensions: 4×10 w 3a pause at top
A. 55kg, 60kg, 65kg, 70kG(154#)
B. 35kg, 35kg, 35kg, 17@35kg
C. 62/62/55
D. Muscle Ups:
1 every :15 until failure. 5
1 every :30 till failure. 5
1 EMOM. 5
E. GHDs at 25#
DB rows at 44#
Plank holds at 35#
A. 225/245/260/275×9
B. 155x4x5
105×19 reps I think
C. CALS 178/174/174
D. Rows 70#
E. Back ext – 25# plate
F. Weighted sit-ups w 45# DB
A- lunges 134/165/195/225 (went east here quads little fatigued)
B- 135 strict press across
Last set 15
C- did row intervals 500×6 sub 1:45 had to rest with mask on for 2 minutes between
D- back ext with barbell
E- weighted sit-up 50# 4×10
F- DB SA row 4×8 100#