6/7/16

Had to workout at 5 am this morning, not having that extra hour of sleep kind of sucked... But once I got moving everything really came together. This was the best lower body workout I've had in a very long time (maybe years?). Back is absolutely not 100%.... But it's better than its been since injury.

A.
30 minutes of mobility / glute activation.

B.

Box Squat (20") - 10,5,2,2,2,2,2,5,10

-135,225,315,315,335,365,315,225,135 ... These felt really solid today. Warm up today really helped. 

C.

4 RFT:

21 Wall-balls (20/14) 

18 KBS (53/35#) 

15 Box Jump Overs (24/20") 

12 Burpees 

Rest 2:00 then... 

For time:

30 Back Rack Lunges (185/135#)

*Use a rack, don't take from floor 

-13:02 ... Unbroken burner. First time I've done wall balls in a while... They felt really good. I felt very fit on this part of the workout.
-3:45 ... Went 9/9/6/6 ... Rough.

D. 

3 Sets:

GHD Plank Hold x 75 seconds 

Rest as needed 

Reverse Hypers (145#) x 12 

Rest as needed 

-Complete... Heaviest RHs I've done in many months, they felt solid.

E.
20 minutes cool-down stretching