Mar. 30th

AM


3 sets ALL OUT:

10 DL @225#'s
20 CTD Burpees
*rest 4mins b/t sets
1. 1m01s
2. 59s
3. 1m00s
+
rest 15mins
+
3 sets @95% effort:

15 Squat Cleans- 115#'s
Row- 300m
*rest 6min b/t sets
1. 2m02s
2. 2m05s
3. 2m23s 
* Everything was TnG, the last set I didn't let go of the bar but I had to pause to flush the legs.

Rest 6+hrs


PM


7 x 1min Airdyne @50% / 1min Airdyne @80%- (speed was b/t 24-25 mph)
+
rest 5mins
+
25 GHD Sit-ups x 3 sets, rest 1min- Completed all UB
+
rest 5mins
+
7 x 1min Airdyne @50% / 1min Airdyne @80%- (speed was b/t 24-25 mph)