5/20/13
BW 199.1
BF 16%
Pre-workout 7.6g BCAA
Warmed up with some calf raises, gripper work and sledge work

Dive bomber push ups super seted with 24kg KB rows

DBPU
8
5x4 (sxr) 28 total
KB row
6x6/6 36 total
10:00
RPE 6
Strength held me back here not cardio

Palms up rear delt band wide squats
10
3x5
4x3
37 total
Trainer close
5x5/5
25 total
RPE 4
Wanted to work on squat form, focusing on even upper back activation and glute activation

Miniband OHSQ with wall x3 3 3
Walking lunge
40 34 40
1leg calf raise 2x12/12
10:00
RPE 7

Side bends
20/20, 19/19, 10/10
Not great

Feet elevated parallete push ups
1 2 3 4 5 6
2H swings
1 2 3 4 5 6
6:40
Easy just getting some volume in

1:00 Rapid hand action followed by 1:00 shoulder bridgex3

Fairly easy, I should do some more cardio intensive work tonight.
Post 22g whey protein