5 min bike

+

2 sets

20 glute bridge

+

3 rounds

10 hip ext

10 db situps

+

5 sets

10 sec vacuum

20 sec rest

Deadlift 6-8 reps with 3 sec neg x4-6 sets

All sets done at 295-305 felt better then last week hammies were on fire again though

12 min amrap

7 c&j @135

14 pistols

30′ hs walk in 15′ segment

5 full rounds +7 cj+ 4 pistols

workout felt pretty good pistols were slow cycling all c&j done in singles tried to keep smooth and quick.

500 m row @1:50

rest 90 sec

x10

was at the pacc alt between 500 m ski and 400 m woodway run.

10-20 min mobility done