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7/5/10
row -15min (5warm up, 5 tempo, 5x 40/20 intervals) ~210 cal
run 4x400m intervals (45 sec rest)
DL 5×225#,225, 3×275#,275,275
F.Squat 5×185,185,185,185
stretch

7/6/10
Squat: 3×5 (225#)
7 rounds:
7 push-press
7 burpies
7 pullups = 8:50

7/7/10
run .75 mi
work on snatch-
snatch: 5×65,75,85,85,95, 3×115
run .75 mi

7/8,9/10
MSF-USF class

7/10/10
yoga

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