Back,Bi’s, Abs & Thighs

Warmup:
58 Flights of stairs on stepmill ~ 11min
Wrist mobility, hip flexor stretching, squats, quad stretch.

Front squats
5,5,3,3,3,2,1,1,1

95 x 5
115 x 5
135 x 3
145 x 3
155 x 2
155 x 1
155 x 1
155 x 1 (Same as 2 rep to work on this weight out of the hole cause 2nd rep at 155 was slower than I wanted.

4 sets

Strict pullups x 5
Lat flys x 6 hold for 6-8 sec #5’s
Pendlay rows x 6-8
#65, 70, 75, 75

3sets

Bicep curls 12 reps @#25, 12 reps @#25, then 7 reps @ #30
Hollow holds x 30sec
V-ups x 15

Wod:

5 rounds

SL Deadlifts x 5 each #35
Weighted step ups x 5 each #30’s each hand
DB snatches x 5 each #35
5 front squats #95

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