10/12-10/18

Monday - 10.12

Front or Goblet Squat (moderate) 10 min EMOM x 4 did #40kettlebell because no bars free

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DB Row - 5 x 10 per arm / rest 60s #25

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DB Hammer Curls - 3 x 16 alt / rest 60s #20

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20 minutes Row or Run @ 75% ran

Tuesday - 10.13

DB Seated Strict Press @ 2112 - 5 x 10 / rest 60s #17.5

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10 rounds completed no issue

10 Hollow Hold to Superman

10 Push-up

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Tricep Cable Pushdown or DB Tricep Overhead Extension - 3 x 15 / rest 60s #20

Wednesday - 10.14

40 minute Run / Walk / Jog ran for 40 mins 

Thursday - 10.15

Deadlift @ 3111 - 5 x 10 / rest 60s (moderate) #85,85,95,95.105 was good...first time no back pain next day

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Strict Pull-up - 10 x 3 / rest 90s was able to complete 3 reps in row all 10 rds!

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5 rounds for time 13:19 mins

10 DB THruster (#20)

20 Mountain Climbers

30 Sit-ups

Friday - 10.16

Rest

Saturday - 10.17

14 Minute EMOM - Wallball x 8 + Slamball x 8 complete

into

1k Row (90%) 4:20 mins

Sunday - 10.18