Back in the swing of things

Saturday:
EMOTM 20 Minutes 3 Back Squat 325lbs
Complete, only 2 on minutes 17 and 19.

Monday:
Every 90 seconds for 10 sets:
30 second airdyne
4 back squat 225
Complete, 21x2 then the rest of the cals were 19/18.

Tues June 25

part 1

row

5 rounds

:45 95%

3:15 55%

x 2 sets, 10min bw sets

1st set: 1:59.6/500m avg, 2nd 2:00.8/500m avg.

part 2

20min AMRAP

10 DL 155

10 kbs 1.5pd

10 BJ 24"

11 + 5

Wed June 26

part 1

run:

4 sets:

3min 90%

2min 50%

Complete

part 2

A- BS x3 EMOM x10, speed squats, use  box below parallel 255lbs Complete

B- 100m lunge 135lb  6:03