4/4

  A1.  Goblet squat, 6,6,6,6; rest :20 sec *send video again

Did this. 35#, 44#, 53#, 53#.

Sent video. 

A2.   Lateral band step overs, 8 totalx4; rest 1 min

Did this. Used 16" boxes and PVC pipe.   

  B1.   V ups, 15x3; rest 30 sec

   B2.   Plank, 1 minutex3; rest 1 min

Did these.

+

 5 Double kettlebell front squats (whatever weight keeps good form)

Row 500 m

15 Double unders

rest 1 min

x4

Did this. Used 15# KBs. The next weight up was 25#. 

Round 1: 3:24

Round 2: 3:35 

Round 3: 3:37

Round 4: 3:38

Hit 6 double unders in first round (double sine double only counting doubles and then 5 and then it was crap on all other rounds).

 +

5 min easy bike cool down

:30 sec pancake
banded hamstring stretch
:20 sec spiderman lunge stretch