WARM
5 min AirDyne
std warmup
MAIN
A. 3x5 backsquat 42x1 tempo, 40%
2 sets at 95, 1 set 115
B. 1x20 backsquat unbroken
1x20 @ 95# (pretty manageable - could have done 115)
C. "Filthy Fifty". (had to scale a few elements). For time:
{
50 Box Jumps 20" (Rx was 24")
50 Jumping pullups
50 KBS 36#
50 walking lunges
50 K2E
50 push press 45#
50 supermans (Rx was GHD extensions - but gym only has one GHD right now)
50 wallball 14# (Rx was 20#)
50 mountain climbers (Rx was burpees, but have an injury right now)
50 SU (Rx was DU, but was using a too-long rope cause I forgot to bring mine)
}
time: 24:10 - better than my PR, but many scaled movements, so apples/oranges comparison.
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