7/16/14

16th
A. Paused Front Squat @12x1; 4-6x5; Rest 2-3 minutes

185# - 6
205# - 4, 5, 4, 4

B. KB Rack lateral lunge@10x1; 6-8/side x3; Rest 60 seconds between sides - https://www.youtube.com/watch?v=TPCC-9fBIt8 don't use towel or anything slippery though

1 - Body weight
2 & 3 - 35# - 8, 8

C. FLR on rings; 3 minutes accumulated

Unbroken

+
15 minutes
30 seconds jog @ 80%
30 seconds rest
- record distance per set, easy pace here

100m each set.