6/8/20

This morning was a solid workout, wasn't too taxing overall, but was a good sweat. Enjoyed the simple but effective conditioning.

Warmup
10 Steps Death March
8 Dual DB Push-Press 20x0
:15 Bike Acceleration (increase pace every 5 seconds)
Rest as needed

-Complete

A.
Superset

Front Rack Drop Lunge: 30x0; 16-20 reps; alternating legs; rest 60 seconds x 4 sets

Supinated Strict Pull-up: 2011; 8-10 reps; rest 60 seconds x 4 sets

-105# for the lunges for 3 x 16
-4 x 10 for the pull-ups (3 sets unbroken, last set 8/2)

B.
KB Goblet Squat; 2111; 8-10 reps; rest 60 seconds x 4 sets

Incline Bench Prone Row: 30x1; 8-12 reps; rest 60 seconds x 4 sets

-72# KB for 4 x 10
-2 x 50# DB for 4 x 10

C.
10 Sets, with a 20/15# vest*:
2 Burpee Strict Pull-up
4 Air Squats
6 Jumping Lunges
5 Cal Ski

*Rest :30 after set 2,4,6, and 8

-Complete, this took between 10 and 11 minutes, didn't get an exact time, but got a lot of good intensity out of this