Sept 11th

AM: THIS WAS AWFUL AFTER 5,000m..
10k row:
Every 500m do 5 GHD situps and 10 air squats

PM:
a. Back squat @ 40X1 4-5 A2G x6 rest 2min b/t
b. 20 walking lunges with 95# barbell rest 1min x3
+
7min AMRAP @ 90%
5 TnG PS you choose, increase per round by 5#
5 Push Ups- perfect
20 DU -quick and efficient
+
Accumulate 3min in FLR on rings: **FORGOT to do it

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