Recovery Run!

3mile roadwork...

intermixed with

10 inchworms
2sets of 20 reps ddog pushups
2sets of 25 supine body rows (tabletop position)
2 sets of 50 lying leg raises (20 straight, 20 oblique, 10 straight)

Squat Circuit

10 to 1 rep rounds of:

Close-Stance Box Back Squats (below Parallel)
135x10/155x9/155x8/175x7/185x6/185x5/205x4/225x3/245x2/255x1
Pullups (BW)
Walkout Pushups (BW)
Decline OH Situps (10pound plate)

Bench!

Bench Press 135x5/155x5/175x5/185x5x2
Barbell Bent Row 135x5/155x5/175x5/185x5x2

Dumbbell Skull Crusher 25sx10/30sx10x2/25sx10
DB Hammer Curls 25sx10/30sx10x3

20-15-10-5 rep rounds of:

-Evil wheel rollouts (from knees)
-Kettlebell swings, 70 pound bell

Sitting military press with strap 15sx30
Inchworms x 10
Assisted Pullups x 30(-80x30-broken20/10)
Sitting military press with strap 25sx20
Inchworms x 10
Assisted Pullups x 20(-80x30-broken15/5)
Sitting military press with strap 50sx10
Inchworms x 10
Assisted Pullups x 10 (-60x10)

Box Front Squat (below Parallel)
45x10/65x10/135x5/155x5x2sets
...superset with 10 decline bench situps (25 pounds for first 3 sets, 45 for last)

Bulgarian Bag!

30 pound Bulgarian Bag Workout (Inaugural)

-20 swings to behind neck skull crusher
-20 close stance squats
-20 tornadoes each side
-10alt. fwd lunges
-10alt. lateral lunges
-10alt. transverse lunges
-10alt. reverse lunges
-20 biceps curls
-20 goodmornings
-20 divebomber pushups

3 total rounds...took about 20min. grip was tough to maintain!

Birthday Conditioning

5 rounds (1min. of each exercise, as many reps as possible)

-Barbell Push Press 75 pounds
-Burpees
-Kettlebell Swings 53 pounds
-1min. rest

428 total reps!

DEADLIFT

Deadlift session yesterday...

Sumo Stance 135x3/185x3/225x3x2sets/275x3x3sets
RDL 225x10reps

2 rounds:
-12 Decline bench sit-ups (25 pounds)
-12 alt. russian twists
-12 Divebomber pushups
-12 pullups