Monday:
5:00 air dyne
Over head squat 3,3,3,3,3 worked up to 190lbs
"Randy"
75 power snatches at 75lbs
7:20
Then
10,8,6,4,2
Strict pull ups
Burpees
5:20
Finally, swam 10x25m
Tuesday:
5:00 air dyne
Back squats 2,2,2,2,2,2,2
Worked up to 255
21,15,9
Kettlebell swings 53lbs
Burpees
4:08
Then,
21,15,9
Ball slams 20lbs
Box jumps 24"
3:57
Finally,
12,9,6
Chest to bar pull ups
Weighted bar dips 25lbs
4:09
5:00 cool down on the air dyne
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