Monday
A. Deadlift- up to 185 for 8 reps, reset on ground every rep **make sure you lower it slower than than it took to pick it up.

B. Zombie Squat @ 3030, 4 x 10 reps, rest 90-120 sec b/w sets **115# across

C. Off-set Single Leg RDL @ 3010, 4 x 6/leg, rest 60 sec  **use barbell

95lbs
+
For time:
3 round
Bike 30 Cals **don’t go all out on first set
20 Russian KB Swings, 53#
10 Burpees

22:06 (Bike killed me)

Tuesday
A. Seated Press @ 20X1, 5 x 5, rest 60 sec
B. Pegboard, 5 x 1 ascent, rest 90 sec
C1. Ring Push Ups w/ weight added @ 3020, 4 x 10-15, rest 60 sec
C2. L-sit Pull Ups @ 20X1, 4 x 4-6, rest 60 sec
+
Row 3 x 10 sec MAX EFFORT, rest 2-3 min **record peak pace/500m achieved

132
+
Row 2000m for time: 8:14

Thursday
A. Front Squat @ 15X1, 4 x 5 reps, rest 2 min

95x5, 115x5,145×5,185x5

B. Front Rack Lunges, 4 x 24 steps, rest 2 min **start w/ 95# and try to build **must be unbroken

Was not able to do unbroken got to about 10 lunges each time

C1. Ring Dips, 4 x 5, rest 30 sec **Add weight if possible

5  no weight add

C2. Chest to Bar Pull Ups, 4 x 5-7, rest 30 sec

Ugly 7

**try to pull as low down chest as possible, actually make contact
C3. Reverse V-Ups on Swiss Ball controlled, 4 x 8-10, rest 30 sec

8
Friday
10 rounds for time:
Run 100m
10 burpees (22:44) I thought you liked me until I had to do this
Rest 1 min b/w sets **push the pace b/w of rest