strength/test day

kelly.

fatigue has set in.

stay focused the whole time.

shout out to steve, again. 301 in 10:00*another gym record.
josh:

10:00 row

x100 squat

x50 wall squat

x200 step-up @ 20"

x75# goblet squat @ 20#

x150 lunges

6:00 airdyne:

:30 @ 500 watts/:30 @ 200

378 watt average

158 calories

steve/john:

10:00 ride

10:00 airdyne

steve: 301 calories

john: 228 calories

10:00 rest

x100 wall ball tosses @ 20#

x100 atomic situps

ball slam/kte ladder 10-1

randon/dustin:

row 10:00

x10 squat

x5 goblet squat @ 25#

w/ 20# weight vest:

ladder 10-1

35# goblet squat

pullup

35# goblet lunges

pushup

12:00 row w/ weight vest:

:10 @ 500 meter pace/:50 recovery

dustin: 2750 meters

randon: 2350 meters

ellen/dani:

x10 squat

x10 lunges

x5 wall squat

x5 jump squat

3 rounds

3x10 back squat @ 40#/45#

3x8 @ 45#/75#

3x6 @ 50#/95#

10:00 amrap

x7 ball slams

x7 atomic situps

kelly:

x20 squat

x5 wall squat

x20 pushup

x5 pullup

3 rounds

dumbell complex:

x6...

dead lift

row

curl

squat

push press

push up

6 rounds

x10 atomic situps

x5 kte

5 rounds