Wednesday 2-6-13

Wednesday
up and out.

warm up
run 1 mile
7:40
-solid steady pace.

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

Met-con
4 rounds
30y prowler w/180#
20-push ups
30y prowler w/180#
20-kettlebell swings
rest :45 sec between rounds
-smoker! this was rough!
-good stuff. will work variations of this

Bench
10-45
8-95
6-135
5-5-5
170
195
220-8
-8 solid reps at 220. good stuff

Chins
3x10
-all sets unbroken.

Plyo
Foam roll