Jan 1st Training

AM:

RDL @ 40X0, 3-2-1-1; 120s
+
3 sets;
10 GHD raises
20 KB swings - 2pood
1:30 rest
+
Back extension @ 3020, 10 x 5; 30s

RDL - 292(3)-312(2)-322(1)-332(1)
1:15/1:15/1:17
failed last set of back ext. (8)

PM:

For time;

row 500m @ < 1:35 pace
40 GHD situp wall balls - 20# to 10ft target
60 unanchored abmat situps
row 500m @ < 1:39 pace

time - 12:48