Tuesday - July 19

Dynamic Warm-up

Front Squat (off 120kg max)
 5 x 54, 66kg
 5 x 78kg
 5 x 90kg
 5+ @ 102kg x 5

Trap Deadlift (off 230kg max)
 5 x 95, 125kg
 5 x 150kg
 5 x 173kg
 5+ @ 196kg x 5

FBBC 2-3/8" Axle Deadlift, double overhand(off 165kg max)
 5 x 70, 90kg
 5 x 107kg
 5 x 124kg
 5+ @ 140kg x 5

Single Leg Deadlift
 8 x 24, 24, 24kg

SuperSet - 30# weight vest
 - squat 3x15
 - lunge (r/l) 3x15

Double Leg Bound
 - 2x10

Side-to-side Hurdle hop - 12"
 - 2x20

Seated Calf Raise
 8 x 45, 70, 115, 115, 115#

Fire Hydrants 3x50

DB Farmers Walk @55#
 - 2 x 200yds

Later After Work

Open Water Swim
 - Killbuck Lake
 - approximately 1400yds
 - 34 minutes of swimming, in the water for 38 minutes