MONDAY 11/11

am:

A. Front Squats: 8 x 1 rep @10.0.1.0, rest 75 sec - that's 10 sec lowering…

notes-think mobility/postural endurance on these, load at ~75%1RM this time

B. Barbell RDL: 3 x 5-7 @40X0, rest 90 sec

C1. Front Rack Walking Lunge: 3 x 12 steps @30X0, rest 75 sec 135LBS.

C2. Russian KB Swings 88lbs: 3 x 15, rest 100 sec

 

pm:

15-20 min easy aerobic warmup - your choice, mix it up with DROM work also

+
2 rounds: (HR~155 on all)
Row 5 min @85% 
rest 2:30'
Run ~5 min @85%
rest 2:30'
Airdyne 5 min @85%
rest 2:30'

R1: Row 1276M, Run 0.52 miles, Airdyne 100 cals
R2: Row 1258M, Run 0.52 miles, Airdyne 98 cals