1/31

A.  Bent over single sided dumbbell rows, 6-8x3; rest 1 min between sides

25# and 8 reps for all. 

B.  Half kneeling single sided landmine press, 6-8x3; rest 1 min between sides

Used a 5# plate on end. 8, 6, 6. 

C1. 5 Box jumpsx4; rest :20 sec
C2.  :30 sec bike sprintx4; rest 2-3 min

Used a 16 inch box. 

Round 1: 10.3 cal
Round 2: 9.4 cal 
Round 3: 8.4 cal
Round 4: 8.2 cal 

+

Foam roll lats/thoracic
10 Band pull aparts; rest 1 minx2

Did this. Used thin blue band.