Friday 1/24/20

Accessories
Pause Back Squat
Heavy Double w/ 2 sec pause
275#

Deadlift
Heavy Single
425#

Seated Dumbbell Press
3 sets x 12 reps @ 35#s

Pull Up
4 sets x 5 reps

Dip
4 sets x 5 reps

Decline Sit Ups
5 sets x 12 reps


Conditioning
Treadmill
20 min @ 3.2 mph w/ 1.0 incline


Conditioning
500 m Row
21 Sit Ups
500 m Row
21 Push Ups
500 m Row
21 T2B
500 m Row
21 Burpees
45 min AMRAP

3 rounds + 1 rep