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Double Under Jump Rope
- 00:12:15 75
- 00:05:30 34
- Session 1: 8 rounds 1 minute on 30 sec off extreme intensity Session 2: 3 round 1 min on 30 sec off moderate intensity
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Barbell Squat
- 50 lb x 20 reps 49
- 140 lb x 15 reps 85
- 265 lb x 5 reps 158
- 265 lb x 5 reps 158
- 265 lb x 5 reps 158
- 265 lb x 5 reps 158
- 265 lb x 5 reps 158
- Set 1-2 warm up set Sets 3-7 working set.
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Standing Barbell Shoulder Press (OHP)
- 50 lb x 10 reps 60
- 145 lb x 5 reps 97
- 145 lb x 5 reps 97
- 145 lb x 5 reps 97
- 145 lb x 5 reps (PR) 97
- 145 lb x 5 reps 97
- Set 1: warn up set. Set 2-6: working set. This was a tough one today not so easy to get up I was lagging through the whole workout it was a long day at work today but none the less I finished.
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Barbell Deadlift
- 230 lb x 12 reps 151
- 370 lb x 5 reps 321
- Set 1: warm up set. Set 2: working set.
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Stretching
- 00:10:00 2
- done in between set 1-2 of squat warm ups.