Can't have a Wl day without a squat rack. Improvising at lunch is fine in a pinch, and as an intellectual excercise, but there's not really a need to cut corners.
Overhead 45# x10, 65 x10, 95 x10, 115 x10
Squat 185# x8, 225 x6, 245 x6, 275 x5 (felt shallow), x5, x3 (put the bench in back to "reach" for the box, and sure enough, I didn't get there), 225 x6 deep.
27 mins.
Circuit - 3 rounds
Calves on the A-frame @ 5 x15
Seated Calf @ 45s x12
Extensions @ 190/205/225 x12
Seated curl @ 130/145/160 x12
...One more go at the calf duo on the way out the door.
12 mins.
9 - 1 hours, 2200-0700 /30 hours. 40 mins total, PE: 7. 214/14.
54/9/37%, 60C-248P. 2823 cal.
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