Program III- Day 1 WO
Open-
Create- DL w barbell
Warm-up-1 set of 6- 90 lbs
1 set of 3- 110 lbs
1 set of 3- 120 lbs
1 set of 3- 130 lbs
1 set of 3- 140 lbs
1 set of 3- 150 lbs
1 set of 3- 160 lbs
1 set of 2- 170 lbs
last one- 180 lbs- couldn't lift off the ground.
Squat rows- 2 sets 15 - 160 lbs
Turkish getups/windmill/burpee: at the top of each TGU, throwing in a windmill.
5 per side (used 30 lbs db), followed by 5 burpees.
3 sets for time- Took a little over 20 minutes (including absolutely necessary breaks of between 30-45 seconds)
Release- not as long as usual but did the necessary stretches
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