Warm up: twists, pushups, jumping jax, etc., etc.
50lb. Dumbbell carry (100lb. Total) approx 200' and managed not to drop the dumbbell :)
Did a series of movements from back squat to behind the head press, thrusters, overhead squats, front squats, curls, RDL, RDL with row, snatch, front squats. Total of about 5 minutes all with empty bar.
Alternating squats/ pushups:
Empty bar 10x / 10
65lb. 8x /10
95lb 6x /10
95lb. 3x /10
95lb. 1x (corrected form)
95lb. 3x / 10 did that about 4-5 times more
45lb goblet squats 3x, 3' one leg step ups 3x, jump squats 3x did that set 4 times, then switched to the safety squat bar and did it 4 more times, only with a 2' step ups.
20lb. Dumbell press on the exercise ball, timed for 3 minutes for a total count of 61! 10 more than last time and this was done at the END of the session.
30 hanging knee raises
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