Warm up:
3min rope, dynamic stretching
Workout:
Squats 95, 115, 135, 155, 175, 195, 205 x 5
Rear delt flyes 15lbs x 4s x 8r
Step-up 16kg KBs x 3s x 6r
Full contact twist 70 x 4s x 10r
3min rope.
-Baby steps on the squat. Form was fair and things felt good. Add 8th set with 215 next time if all goes well.
-Go to 3s x 10r on flyes
-Step-up taxes the grip and traps. I like. Go to 3s x 8r next.
-FCT was cool too go for 4s x 12r .
-Overall time was 1hr on this but interrupted twice.
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