7/30

A. Lat pull down, 6-8; rest 1:30
60# (8), 60# (8), 70# *6), 70# (6)

B. Leg curl, 6-8 x 4; rest 1:30

55# (8) for all.

+

14-12-8
Dumbbell thrusters 15# per hand
Bike for cals
Lemon Squeezers

6:43.4

Round 1: 2:49.4
Round 2: 2:21.3
Round 3: 1:32.0

+

Pancake stretch
Supine twist
Half pigeon