6/11/18 Monday

Legs were smoked from 7 innings of baseball but this workout was still awesome to get the lactic acid out of the body.

 

6/11
A. Weighted ring dip; 2-3 x 5; rest 2:00

  1. 75# D.B. 2,2,3,2,2

B. DB front rack step up; 8-10/leg x 3; rest 2:00

  1. 50# D.B.'s  3x8

C. RNT DB reverse lunge; 10-12/leg x 3; rest 1:00 b/w legs

  1. 30# D.B.'s felt different and good

+
:10 AB sprint @ 100% effort
rest 2:20 x 4

  1. 13.8 watts
  2. 15.4 watts
  3. 15.0
  4. 15.0

+
8 rounds: 
500m row @ 2:05/500m
50 double unders
10 push press (95) 

  1. 32:30 probably could have done that much closer under 30 but I had my lunch crew do this workout with me but ended up teaching rowing efficiency which made me slow my pace down getting to the jump rope and bar
Warehouse Performance