Rx: Friday January 21st

Active Recovery/Explosive Strength/
Strength Endurance/Endurance: PM

Close Grip Pulldown: 20/20/10/10
Standing Abs: 20/20/10/10

KB Swings RS(70#): 5 x 20 reps
KB Alt. Press(26#): 5 x 20 reps

Pullparts: 15/15/10/10
Band Upright Row: 15/15
BB Row(hook grip): 135 x 8, 185 x 6/6,
225 x 6, 275 x 4

Speed Axle Bench + Mini bands(1st peg):
125@9 x 3, 165 x 2
Air Squats: 15 x 10 reps

Snatch Press: 95 x 2/2/2, 115 x 2/1
BTN Press: 135 x 1/1/1

~450 M Run(4 laps)
25-Wall Ball(20#)
3 RDS for time: 11:26.93

800 M Run(5%)
800 M Run(2%)
1- Mile: 9:53
400 M Walk(8%)
1.25 Mile: 15:27