Wednesday, November 4

A. RFE Split Squat @ 30X1, build to 8RM/leg **DB’s in hands, rest 60 sec b/w legs, as needed b/w sets
B. Ring Push Ups 50 for time:
+
Row 400 @ 95% effort 
30 sec FLR on Rings
rest 2 min
x 5 

A: Worked up to 70#'s, two 35 # Dumbbells 
B: 3:46 

Rows in time not pace 
1: 1:49
2: 1:46
3: 1:47
4: 1:51
5: 1:44

All the holds were brutal today, think my shoulders and arms were spent from the push ups.