040125

1.6Km Warm Up Run then

Front squat 3-2-1-3-2-1 @ 62,67,72,67,70,75(f)

4 rounds for NFT

20 DB RDL @17.5KG DBs
18 weighted back extensions @10KG plate
16 alternating reverse DB lunges – elevated on 45lb bumper plate @15KG DBs

STRONG MAN CORE

4 rounds
10 ground to shoulder with med ball 25KG
6 pull ups
60s plank

PM: Run PKJ to Family Home – Zone 2
44mins | 5.46KM | 127BPM