3 days worth

7/8/20
BW 220
16kg halos, RTW, fig 8's and scare crow GM's with red band

10:00

~4:00 rest

Par. PU, 10 count neg and 10 count bottom hold on last rep
1-9, 1-6
+
DS+2H Swing, 32kg x1
15 sets in 40:00
rest 5:00

16kg swings 1:00 On, 1:00 Off
10/side 1H+15 2H
12/side 1H+10 2H
10/side 1H+14 2H
13/side 1H+7 2H
8:00 total, including rest
45 1H/side 46 2H
136 total

7/9/20 
EMOM
squat thrustx5
80 minutes, 400 total reps

7/10/20
16kg DS+2H
6x(1-5)
20:00
60DS+60 2H=120 total

Rest ~5:00
EMOM, alternating between exercises
100lb SB shoulder (25+75)x10x(1/1)
Par. PU Bottom 3 count pause, mid 3 count pausex(10)x3