Program III Day 1 WO

Open-

Warm up- for 1rm max 6 reps 140 lbs-

1 set of 3- 150 lbs

1 set of 3- 160 lbs

1 set of 3- 170 lbs

1 set of 3- 180 lbs

1 rep190 lbs

1 rep 200 lbs

Squat rows- 1 set of 15 - 170 lbs
1 set of 15 - 175 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 about 18 minutes

Release-

some shoulder exercises