10th
AM
Row 1k easy
Run 800m easy
Row 1k easy
Run 800m easy
AD 50cals easy pace
20:57
FUN!

PM
A. back squat @30X1; 5x5; rest 3mins start sets of 5 at tough 5 small builds per set
45x5, 135x5, 225x5
275x5 - https://www.youtube.com/watch?v=EuSVaHTkqzE
280x5 - https://www.youtube.com/watch?v=tlf7BDl8dvw
285x5 - https://www.youtube.com/watch?v=9f7teVALHXA
290x5 - https://www.youtube.com/watch?v=TyzAgUL7l_s

295x(3+f) - https://www.youtube.com/watch?v=V10Cq0Jiwqc
B. 50 wall ball 20# 10' target unbroken rest as needed x 2 best time possible is goal
1 - 1:36 - https://www.youtube.com/watch?v=-qKcviHhpe8
2 - 1:33 - https://www.youtube.com/watch?v=uCGbpthsdqA

+
AD 30sec 97%
rest 3:10mins x 6
rest 5mins after 3rd
AD is still broken - did on the row
14cal/15/14/14/14/14 - https://www.youtube.com/watch?v=YzAJOjclGas