Wednesday - Mar. 14

Jump Rope double under practice - 3 minutes
 - 10 jumps best continuous series, lots of 6's

Bench and DL done on the same 3:00 minute timer
 -Bench Press (290# max)
 10x 45#
 8x 135#
 5x 185#
 3x 205#
 7x3 @ 220# x 8 last

 -Deadlift (405# max)
 10 x 135#
 5 x 225#
 3x 275#
 7x3 @ 305# x 10 last

Pullups + 8kg - 2x7 each (2" bar)
 - regular
 - reverse
 - close
 - wide
 - neutral

Ring Row - 2x10
Renegade Row @32kg x10(r/l)

Clients.....

Hanging Toes-to-Bar
 4x 12

Pushup 2x20