7/31

A. Back squat, 3x3; rest 2 min  *send video

105#, 115#, 115#.

Sent video of a 115#.

B. Weighted back rack step ups, 10 totalx3; rest 1:30 (small box)

All at 75# to a 12 inch box. 

+

Row 250 m (hard effort)

rest 2 min

x8

Round 1: 1:01.8, 36, 2:03.6 pace 

Round 2: 1:00.3, 38, 2:00.6 pace

Round 3: 1:00.9, 38, 2:01.8 pace 

Round 4: 1:01.6, 38, 2:03.2 pace 

Round 5: 1:02.0, 39, 2:04.0 pace 

Round 6: 1:01.9, 39, 2:03.8 pace 

Round 7: 1:02.1, 38, 2:04.2 pace 

Round 8: 1:01.8, 38, 2:03.6 pace 

+

:15 sec goblet squat hold
:30 sec couch
X2

Forgot to do this.