15th
AM
A. Back squat @30X1; 2, 1, 2, 1, 2, 1; rest 3mins
45x5, 135x5, 225x5, 275x2
295x2 - https://www.youtube.com/watch?v=hZp7dPl1exE
305x1 - https://www.youtube.com/watch?v=Apc9CrBEB50
300x2 - https://www.youtube.com/watch?v=L1hQ4qdZbNY
310x1 - https://www.youtube.com/watch?v=EA5Kbf_1xK8
300x2 - https://www.youtube.com/watch?v=WXPEcivkf7k
315x1 - https://www.youtube.com/watch?v=zWM4i-hjt8I

B1. BB front rack reverse lunge 10steps 155#; rest 10sec
ub - ub - ub - ub
B2. 10 T2B; rest 10sec
ub - ub - ub - ub
B3. 10 wall balls 30# 12' target
ub* - ub* - ub* - ub*
*unable to through the ball up to 12’ target
B4. 10 CTB chin ups; rest 2mins x 4
ub - ub - ub - ub
1 - https://www.youtube.com/watch?v=jyjceHcSjs8
2 - https://www.youtube.com/watch?v=qb4zU8hT69Y
3 - https://www.youtube.com/watch?v=Zr6wwABqLFs
4 - https://www.youtube.com/watch?v=4K5SnKqiFRk

+
Row 200m 97% effort
rest wlk 4mins x 3
1 - 36.9sec - https://www.youtube.com/watch?v=fAu3DqwQ3T8
2 - 36.1s - https://www.youtube.com/watch?v=gaawulkNq0I
3 - 36.1 - https://www.youtube.com/watch?v=jsDP7oDxzVM

PM
AD 1min easy pace
Row 1min easy pace
Jump rope singles 1min easy
Side plank right and left 30/30
40mins
cool