9/24 Saturday

Hard workout 1 Richard 0.  So today felt like an anaerobic marathon.  I loved the workout but it completely sucked.  So general notes from the workout are one work on rope climbs and two must get stronger. Ok got it check.

200 ft 160# sled drag

3 Rounds

15 tire hammer swings

15 ground to 5ft box 80lb sand bag

1 15ft rope ascend

200 ft 160# sled drag

Later in the day after some recovery:
Warm up:
3 Rounds
20 Samson stretches
1 min shadow boxing
20 exaggerated air squats

Strength:
Back squat 5 - 5 - 5 - 5 - 5
138.6 - 158.6 - 168.6 - 178.6 - 188.6

Wanted to keep up with my strength training.  Felt good.