Friday 3-14-14

Friday!
TGIF!

dynamic warm up

Run 800m
8:00 pace.
-getting it back slowly...

2 rounds
10-deck squats
10-walk outs
10-push ups
5-pull ups

Press
10-45
10-65
5-5-5
85
95
105-5
superset with 8 front squats at same weight

Met-con
3x5 man-makers w/15# dumbell
rest 60sec between sets

-solid day and a good way to finish the work week.
-will try to get in a little work on Sat and maybe Sun.