A.M.
Flowfit3

P.M.
Dynamic stretching / rope
DLs 95, 125, 155, 185, 215, 245, 275 x 5
A1. Ring push-ups 3s x 10r
A2. Rear delt raise 10lbs x 3s x 10r
KTEs 10, 8, 6
-275 felt crisp, starting with 155 and add 20lbs a set next time (90 sec or less between sets)
-Push-up / delt raise thing felt good, sticking with set/rep next w.o.
-KTEs sucked as usual

Flowfit3

Flowfit3

Warmup: Dynamic stretching, rope for a couple
5 wood choppers (10lbs med ball)
8 med ball slams
5 burpees
8 times; 10:34, AHR 172, Max 182, Min 118, Rec 11 (183-172)
Neck raises 20lbs x 3s x 15r
-Started easy and got tired in a hurry.
-Stick with 10reps for 20lbs neck raises, go to 3/4 ICT2 next time and see what happens.

Rope and dynamic stretching
Chin-ups BW x 5, +2.5lbs x 5, 5 x 5, 7.5 x 5, 10 x 4, 7.5 x 5
Pistols 10lbs x 3s x 8r
Weighted situps 25lbs x 15, 45 x 2s x 10r
-Rest was all 90sec or less
-Stay with 7.5lbs on chins... pretty weak
-Add a set of pistols

Rope, complexes w/ bar
Squat 95 x 5, 125 x 5, 155 x 5, 185 x 5, 215 x 5
-kept it light, no issues from the groin pull.
-first thing in the morning feels even weaker than usual.

Flowfit3

jog / backward jog / carioca to hill (5min), 30sec all out sprint uphill + 10 pushups, jog / backward jog / carioca home
-felt a little strain in the groin during the sprint so I pussed out on the next three and went home.

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Upperbod

Rope, BB complexes
BP 135, 145 x 5, 165 x 3, 175 x 3s x 3r, 165 x 2s x3r (<2min rests)
Ring pull-ups x 8, 5, 3 (<1min rest)
LCCJ 16kg x 2min/2min
-planned on doing squats but this groin pull or whatever was buggin a little. Might do some light squats tomorrow and see how it feels.

Flowfit 2/3