Thursday

  WarmUp
    Run or Row 400m
    3 Rounds
      :10 HSH
      7 PullUp
      14 Lunge
    WarmUp Press
  1) Press
       ** Base the percentages from 90% of your 1RM
       Set 1  70% x 3 reps
       Set 2  80% x 3 reps
       Set 3  90% x 3 reps++ (AMRAP)
  2) AMRAP15
        6 PushPress 115/75#
        9 TTB
       36 DU
  Cool
    RestWalk 400m / Roll / Stretch
* no noon open gym today.
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