(12:15 PM) – About 10 of us
Sandbag (45#) run to the fence, 20 squats and run back. Then 3 rounds of 20 lunges (10 each leg), 3 inch worm pushups and 10 hollow rocks. First round was wide lunges, second round was backwards lunges and 5 inch worms, last round was jumping lunges and 7 inch worms. I did not complete the last round.
Bench Press Every 2 minutes: 5-5-3-3-1-1-1-1-1. Start the set of 5 around 60%, increase as needed, then go for a 1 Rep Max.
I worked out with Adam and started with 95#-115#-125#-135#. Then for the 1 Reps I did 155#-185#-195#-failed at 205#-made 205#!
5 Sets not for time (NFT) but moving though: 5 Weighted Strict Dips, 10 Back Rack Lunges (5/side) Rest 2-3 minutes after each round.
I did strict ring dips un-weighted. I made the first two sets OK and then broke them down to maintain form. My left shoulder felt crunchy but no pain.
For the back rack lunges I did 45#-45#-55#-55#-45#. My right hamstring started to sing and my left groin was a little anxious. Moving out to a wider lunge helped a lot.
Mobility – Finished with squat against wall, flared legs against wall, shoulder stretches with band.