Making up for lost time earlier this week.
AM:
1. 5x3 pause front squat 225# x 3 sec
2A. 5x5 push press 135#
2B. 5 pull ups
3A. 5x15 seated straight bar scap-retracted front raise
3B. 5x15 heavy standing cable crunch
4A. 3x15 single arm scap cable row
4B. 3x15 cable side bends
PM
25 min swim:
1-2-3-4-4-3-2-1 laps w/ ~10 sec rest per lap
Then 25 yard sprints (one length of the pool) every 45 seconds for roughly 8-10 mins
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