Buy in
Overhead squat x10 @ 45/65/85
7 mins.
Front Squat
5x5 @ 140/150/160/170/180+ (7)
9 mins.
CL quad
4 rounds x10-12
Seated Calf @ 70
Standing calf @ 210/225/240/225
Extensions 195#
Leg curl 110#
11 mins.
PM
Buy in
3x max reps Y-pulls
1 round of rotator cuff stuff
4 mins.
4x5 Cable pulldown singles
@ 90/105/120 (3)/115
6 mins.
Press ME
Rx: 115/125/130/140/150
5x115/5x135/10x140/5x155/2x155
140 seemed easy, so I just kept going.
10 mins.
8 hours - 2200/0600. 49 minutes total, PE: 7. 18 hours.
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