Training

AM
A1. Back Squat @ 30X1, 6-6-4-4-4, 180 sec
287-309-319-329-339(1)
A2. Depth HSPU @ 30X1, 3-4 x 5 sets, 180 sec - add depth as needed, no kipping
all set off ok 25kg werk San plates, 4-3-2-3-3
B1. Romanian Deadlift @ 50X0, 6-8 x 4 sets, 120 sec
220-230-240(6)-240(6)
B2. Wtd. Dips @ 30X1, 3-5 x 4 sets, 180 sec
35(4)-35(4)-35(4)-35(3)
C. GH Raises with bands @ 10X0, 6-9 x 3 sets, 120 sec
purple band, maroon band x 2

PM
10 x 25 unbroken DU's, 30 sec
used heavy rope, no trip ups
+
15 min Airdyne @ moderate effort
155-160 bpm

+
Toes 2 bar, 10 x 5, 30 sec