Jan. 10th

5 sets @90% aerobic:
10 DB Push Press tough @45#'s
Row 400m
*rest 2m15s

Scores:
1. 1m48s
2. 1m48s
3. 1m47s
4. 1m47s
5. 1m46s

Jan. 7th

A1. AMRAP Strict Pronated Chin-ups @21x0 x 4 sets, rest 1min

14 reps, 9 reps, 7 reps, 6 reps

A2. Front Squat @31x1, 4-5 reps x 4 sets, rest 90sec

185(5) x 4 sets

B1. Pendlay Row @21x1, 6-7 reps x 4 sets, rest 30sec

95(7) x 4 sets

B2. JM Press @30x1, 8-10 reps x 4 sets, rest 60sec

95(10), 95(10), 95(9), 95(10)

C. DB REFSS @2010, 7-10 reps x 3 sets, rest 1min b/t legs

30(10), 30(10), 30(10)

D. FLR on Floor, accumulate 4min

Completed