11th
AM
Run 5mins Z1
+
Run 30sec 90% aero
rest walk 30sec x 24
rest walk 2mins after the 12th run
+
Run 5mins Z1
run with Laika… :)
fun!!!


PM
A. Back squat @30X1; 1, 1, 1, 1, 1; rest 3mins
45x5, 135x5, 225x4
305x1 - https://www.youtube.com/watch?v=h7vo3WgzIPw
310x1 - https://www.youtube.com/watch?v=GdLEs6t8zwo
310x1 - https://www.youtube.com/watch?v=mEtgtJ-hkgA
310xf - https://www.youtube.com/watch?v=j-ZoTXbHO7U
305x1 - https://www.youtube.com/watch?v=fR8o_P-pFSw

B1. 10 BB front rack step up 155# 20"; rest 10sec
ub - ub - ub
found the height of the box high or the wight too heavy… was not able to complete the full extension on one leg.
B2. amrap MU -1; rest 3mins x 3
13 - https://www.youtube.com/watch?v=NdKQRfZ2G6o

9 - https://www.youtube.com/watch?v=fYqZKOP2qRo
10 - https://www.youtube.com/watch?v=gCmtdK7no0g

+
3 sets 80-90% effort
20 wall balls 20# 10' target
15 GHD situps
15 KBS 2pd
10 box jump sd 30"
rest 2mins
1 - 2:56 - https://www.youtube.com/watch?v=MNFnCIjJcvg
2 - 2:40 - https://www.youtube.com/watch?v=Tqf4HJzo3bU
3 - 2:28 - https://www.youtube.com/watch?v=dNlB0ZvGxIQ