Le Outlawe

Strength:
2 banded deadlifts at 55% of 1RM + 25% band tension, every 30 seconds for 5 minutes - 220lb + green and yellow Rogue bands

Take 10 minutes to work up to a heavy bench press. Got up to 240lb (PR), think I have atleast 5-10 more lb in me.

Take 10 minutes to work up to a heavy weighted pull up. Got up to 90lb, was a little short on time and had to cut it there. I think I've done 100+ before so I'm guessing I got another 20+ lb in me.

Conditioning:
9 Bar Muscle Ups
50 Jumping Lunges (alternating)
30 Wall Balls
7 Bar Muscle Ups
40 Jumping Lunges (alternating)
20 Wall Balls
5 Bar Muscle Ups
30 Jumping Lunges (alternating)
10 Wall Balls

8:43 - Bar Muscle Ups are feeling good now, pretty comfortable stringing 3-4 together. Jumping Lunges ripped my quads apart, last 15 or so on the last two rounds I had to break up into sets of 5. Wall Balls were all sets of 10. Probably could have been less of a pussy and done sets of 15 on the wall balls and cut some time off.

Gonna do some Oly lifting today and then do the DCF class afterwards.