6/16

AM: Easy run with a friend 5.17 miles (46:35.6, average pace 9:01/mile)

PM: 

A. Lat pull down, 6-8x4; rest 1:30 (controlled movement)

40# (8), 55# (8), 55# (8), 70# (6). 

 

B. Leg curl, 8-10x3; rest 1:30

55# (8) for all.

+

10 min amrap:

6 Push ups

10 Russian V tuck twist

10 Cal bike

4 full rounds + 5 push ups. 

Push ups first 2 rounds: 3, 2, 1 

Last 2 rounds: 2, 2, 2 

Last round: 2, 2, 1 

+

Pancake stretch

Supine twist

Half pigeon

Did this.