8-25

SATURDAY

last night ( push press- 5×5 w/ 75. 5×3 w/ 80)

Today

AM) pushups 4×15 leg to alternate elbow + 4x1min back bend

BIKE GYM

STRENGTH

Warm up

Squats       ASSTISED  Chins      Burpees      Decline situps

155×5            6                                20                  15

165×4            6                                 20                 15

195×1            6                                 20                 15

175×3            6                                 20                 15

175×3            6                                 20                 15

175×3            6(switch grip)              20                 10 (leg raises) now

165×4            6                                 20                 10

165×4            6                                 20                 10

165×4            6                                 20                 10

155×5            6                                 20                 10

LIFT TIME _about 1hr

WOD

3x tabata rounds

3x 20 on 10 off- air squats

3x 20 on 10 off bastard burpees

total time 12min (30 burpees on end)

10 rounds of

jumprope singles 100

mountain climbers (5sets) 1min then switch med ball twist (1min 5 sets)

pushups off DBs 10

invert rows 10

vups 50

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