Thursday

AM-----missed swim----way too cold

PM-----CF

A1. Press @ 30x3 - 3 x 10 reps 65# rest 20s(fairly easy, will bump up weight next time)

A2. Russian step ups w/ dbs 35# 3 x 8 each leg; 20s rest b/t each leg; rest 2min

B1. Back extensions @ 4022- 3 x 10; rest 20 s

B2. Hollow Hold - 3 x 45s; rest 20 s

B3. HS hold max hold x 3  60s; rest 60 sec

+

10 min AMRAP

3 strict pullups

5 burpees

10 KB swings, 44#

10 walking lunges

5 rounds (wasn't sure but think I need to add weight to walking lunges)(could've added weight to pull-ups or more reps)