Tuesday 11-12-13

Tuesday

Dynamic warm up

Run .65 miles
-ankle all wonky.
-think I tweaked it hiking this weekend...

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

Bench
10-45
5-95
5-135
5-5-5
180
205
230-7
-felt pretty solid.
-had a spotter with hands on for 6 and 7
-overall good reps

Met-con
15min AMRAP
row 500m
20-16# wall ball
15- 53# kettlebell swings
4 rounds
-got back to the rower with about 10 secs left on clock.
-wanted to get 4 rounds and accomplished that.
-felt pretty solid all the way thru.

Plyo
Foam roll

-tried to loosen up the ankle a little.