091722

0916

Chin Ups x4x3

Calf Raise x20x2

Assisted KOT Lunge x3x4

DB Straight Arm Hollow Rocks x20x2

0917 

Morning:

2 Rounds 

Runner's Stretch 

Ankle Crush 

BB OHP + Front Rack Stretches 

-then-

Front Squat 135x5x2, 165x4x5

Hang Pwr Cln 115x3, 135x2x4

SG RnD Back DL 115x4x3 

47:00

Evening:

Roll Around Warm Ups 

Knee Pads 

-then-

Flat Palm Octopus 4 Revolutions x 4

Octopus-Mill x1 Rev x 4

Quad Stretch 

21:00