A. Ass to Grass Front Squat @ 30X1; 4-5 x 5; rest 5 min
B. L Pull Ups @ 2111; amrap (-1) x 3; rest 2 min
C. 5 min - 3 sets of a rotary mid section movement/side
(wood choppers, db swiss ball russian twist, windshield wipers, tornadoe ball twists, med ball throws to wall...)
MDP:
A.185,205,205,205,205 tweeked back over the weekend so stayed light
B, 5,5,4
C Round 1 Green Band wood choppers 10 each side, 10 25#db swiss ball russian twist (MDP 3 rounds)
Round 2 Green Band wood choppers 10 each side, 10 53# windshield wipers (MDP 3 rounds + 14 Wood Choppers)
Round 3 Green Band wood choppers 10 each side, 10 20# Med Ball Twists each side (MDP 4 rounds + 17 Wood Choppers)
MDP:
A.185,205,205,205,205 tweeked back over the weekend so stayed light
B, 5,5,4
C Round 1 Green Band wood choppers 10 each side, 10 25#db swiss ball russian twist (MDP 3 rounds)
Round 2 Green Band wood choppers 10 each side, 10 53# windshield wipers (MDP 3 rounds + 14 Wood Choppers)
Round 3 Green Band wood choppers 10 each side, 10 20# Med Ball Twists each side (MDP 4 rounds + 17 Wood Choppers)
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