7/10/14

A. CGBP @30x1; 4-6x4; Rest 2 minutes

135# - 6
185# - 5, 6
195# - 4

B. Renegade Row; 8-10x3; Rest 90 seconds - completing both arms makes one rep - https://www.youtube.com/watch?v=tL4Ygzz20gk

50# DB - 8, 8, 8

+
4 sets
40 seconds row max effort for meters
3:00 rest
- Record max meters
- Video final set

213
213 (can you believe it)
211
216

My arms are smoked after the rope climbs yesterday. Now they are aching....

Rest 10 minutes

4 sets
10 no push up burpees with no jump
100 meter sprint
Rest 3:00
- Record time per set

36.52
36.35
35.72
35.68