Thursday 11-29-12

up and out.

warm up
run 1 mile
8:00pace.

3 rounds
10-deck squats
10-walk outs
10-push ups
10-walking lunges

Bench Press
10-45
8-95
6-135
5-3-1
185
205
225-8
-solid thru this. felt pretty good.

Deadlift
10-45
8-135
6-185
5-225
5-3-1
255
290
320-8
-all set except for the last were without straps. used straps on the last set and rocked out 8 reps.
-probably had another 2 in the tank. solid.

Met-con
3 rounds
row 500m
20-wall ball
20-kettlebell swings
11:00
-worked thru this fast. all the wall ball and swings unbroken.

Plyo
Foam roll