Today was a solid workout... the first part kicked my ass more than I thought it would... I was tremendously sweaty as I moved through the rest of the workout... overall had a good time though, got everything in and enjoyed myself in the gym.
A.
For time:
50/40 Cal Bike Erg
-into-
4 Rounds
20 Alternating Dumbbell Snatch (75/50#)
20 Burpees
-into
50/40 Cal Bike Erg
-About 17 minutes? I don't remember the exact time ... but this was tough ... snatches went UB then 3 sets of 12/8 ... burpees were tremendously slow, particuarly on the 3rd and 4th rounds ... overall enjoyed getting this in, despite it kicking my ass... I was warmed up for all the lifting after this.
B.
Conventional Deadlift
5 sets x 6 reps @ 65% (345#)
EMOM
-Complete
C.
Good Mornings
3 sets x 10 reps
Choose a challenging weight.
-155#
D.
Back Squat
3 sets x 6 reps @ 75% (315#)
75% of your one rep max back squat.
-Complete
E.
Pendlay Row
3 sets x 10 reps
Choose a challenging weight.
Supermans
3 sets x 15 reps
KB Side Bends
3 sets x 15 reps/side
-155# pendlay rows, 70 KB side bends
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