4/30

A. Weighted step ups, (dumbbells in the front rack), 10-12x3, rest 1:30

15# (12), 20# (12), 20# (12).

B. Weighted sit ups (hold a dumbbell), 10-12x3; rest :45

15# dumbbell (12 each time).

+

3RFT:
15 Russian KBS 45#
15 no push up burpees
90 jump rope singles

Total time: 5:44
Round 1: 1:51.8
Round 2: 1:51.7
Round 3: 2:00.8

+

Banded clam shells, 10 each side x 3, rest as needed

Did these with red band labelled "heavy"

+

Forward fold stretch
Half pigeon stretch
10 floor angele x 3, rest 1 min