AM
Overhead Squat
3x10 @ 65#
4 mins.
Front squat
4x10 @ 95/115/135//
6 mins.
4x12
Seated calf @ 70#
Donkey raises @ 215#
45 sec RI
9 mins
PM
Row 3k - 13 mins
Stairmaster, L5 15 mins
Row 3k - 14 mins
7.5 hours - 2230/0600. 24 hours. 21 + 43 minutes total, PE: 7.
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