08.10.18

Sport & Performance

1.squat 4 x 4 @ 90% of heaviest done on Monday

2a.8 dumbbell power clean x 3

2b.4 dumbbell squat x 3

2c.25ft. dumbbell walking lunge x 3

for time:

-100m/80f cal. on bike

*compare to 05.19.18

Fitness

1.front squat 4-4-4-4-4 work to heavy in 15 min.

for time:

-40 wall ball #20m #14f

-400m run w/ med ball

-30 kettlebell swings #53m #35f

-300m run w/ kettlebell

-20 steps overhead walking lunge #25m #15f

-200m run w/ bumper plate

post times to comments

Faces of pure joy biking copious calories.