A: 4x3 bench press
Rest 90s
B: 4x3 strict toes to bar
Rest 90s
Bench: 205-205-205-195
T2B: 10-10-8-7
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For time:
30 burpee box jump overs 24"
30 front squats 70%
30 burpee box jump overs
10:00
Did 6 burpee box jump overs and my calf started cramping up on the box jumps so I spent 2:00 of the workout rolling out my calf on the barbell. Did 10 more burpee box jump overs then my calf started cramping up again so I stopped at 16. Did the front squats at 185lb, which was around 60%, 70% would have been around 210lb today. Did the squats in 10-7-8-5 reps. Finished with 30 burpees.
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Coached for an hour then decided I wanted to sweat a little more so I hopped on the rower and rowed 1,000m, 900m, 800m, etc. down to 100m with 60-90s rest.
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