Friday - July 19

15 minute AMRAP
 - 5x RDL @ 40# sandbag
 - 5x Suitcase DL @ 40# sandbag
 - 5x Shoulder to shoulder press (r/l) @ 40# sandbag
 - 15x sandbag Halo @ 40# sandbag
 - 200m run
 - 5 full rounds + rdl, suitcase, shoulder to shoulder

4 minutes rest

12 minutes AMRAP
 - 10x toes to bar
 - 15x sandbag back squat @ 40#
 - 5 full rounds + 5x toes-to-bar

kept it lighter on the bag today.  Battle of Waterloo triathlon Sunday.