Warm Up:
- Hip Circle walks, push ups, dynamic stretching
Strength Training:
Back Squats:
- Warm Ups: 45x10, 135x8, 225x6, 315x4, 405x2, 430x1
- Work Sets: 405x5 (PR!), 355x6, 305x9 (go up 5 lbs on sets 1 and 3, stay on set 2)
Weighted Pull Ups:
- 27.5x 7 sets of 5
Evil Wheels:
- 7 sets of 5
Conditioning:
"Helen"- 3 Rounds for time of:
- 400m Run
- 21 KB Swings @ 53 lbs
- 12 Pull Ups
Time: 11:43 (my PR is 9:58)
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