2nd
LA JKD seminar. no bars to train near the conference centre. did not completed par A. modified the 10min component.

10min
45 sec run on treadmill
10 DB bench press @50#
10 sit-up
+
10 min
10 burpee
5 single arm DB/arm
30 DU
+
10min
20 walking lunges
4 HSPU
15 back extension on floor

AM
A. build to a max squat snatch in 12mins


+
20 reps for time 77% of A squat snatch
+
10mins 85% effort
Row 150m
5 bench press 155#
10 abmat situps
rest 5mins
+

10mins 85% effort
Run 200m
5 single arm db PS 65# right and left
30 DU
rest 5mins
+
10mins 85% effort
AD .3miles
2 pHSPU
10 back extensions