Weights 9/1 (2)

rope then dynamic stretching
fsq 45, 65, 95, 115, 135, 155, 175 x 5
walking lunge 2 16kg kbs x 3s x 8r
shrugs 115 x 4s x 8r supersetted with
rear db flyes 15s x 4s x 8r
ez-bar curls 55 x 3s x 8r supersetted with
twist yo wrist 10 x 3s x once up and down forward and reverse
bench sit-ups 25lbs x 4s x 12r
rope

-175 was hard, add a set with 185 next. read up on front squat form.
-clear to go for sets of 10 for walking lunge. watch it on these i think i stretched my groin too much on one of these today.
-shrugs and flyes go for 3s x 10r
-go for 4s x 8r on curls, stay on wrist.
-sit-ups go for 4s x 15r