8th
A1. Goblet Squat @40×1; 6-8×4; Rest 30 seconds – video last set
-50,55,60,70 lbs
A2. DB Bench Press @20×1; 8-10×4; Rest 30 seconds
-25,30,35,40 for 2 and 35 for the last 8
B1. Goblet Reverse Lunge; 6-8/leg x4; Rest 30 seconds
-20,25,30,30
B2. Push ups; Max reps in 60 seconds x4; Rest 30 seconds
-30,26,24,21
C. Side Plank; Accumulate 2 minutes per side
+
5 rounds for time
1,000 meter row
20 air squats

-29:56! I was pushing hard to get under 30 but man oh man was I sore yesterday from paddleboarding… Who knew paddleboarding could be so intense

9th
A1. Deadlift @32×1; 6-8×4; Rest 30 seconds
-135,155,165,165
A2. Seated DB Press @3010; 6-8/arm x4; Rest 30 seconds
-15,20,25,30
B1. WTD Glute Bridge @11×5; 10-12×3; Rest 30 seconds
-45 lb plate
B2. DB Push Press @40×1; 10-12×3; Rest 45 seconds
-25,30,35lbs … Arms are dead
C. Plank; Accumulate 5 minutes
+
4 sets
Row 60 seconds max effort
3:45 rest
– Record the meters per set
– Rest the full amount of time! haha

1-244
2-262
3-260
4-256 … Messed up on round 1… I didn’t start out full throttle and just increased my speed but I get more meter when I start out full pace.

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