AM
Airdyne
10 sets:
60 sec 90% aerobic
30 sec walk rest
10 sets:
30 sec 90% aerobic
30 sec walk rest
PM
A- squat- x3, 4 sets, 3min rest 345, 365, 380, 390 (PR for 3) All sets "raw" no belt.
390: http://youtu.be/qibz69VDbmg
Airdyne
10 sets:
60 sec 90% aerobic
30 sec walk rest
10 sets:
30 sec 90% aerobic
30 sec walk rest
PM
A- squat- x3, 4 sets, 3min rest 345, 365, 380, 390 (PR for 3) All sets "raw" no belt.
390: http://youtu.be/qibz69VDbmg
B- box squat 55-60% x3 EMOM x6 225lbs
C- Russian barbell stepups x5 ea, 3 sets, 2min rest 115lbs
D- for quality (keep core right on DU)
50 t2b
100 DU
50 ghd sit-ups
100 DU
9:14
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