Friday

Run 4.3 miles with the dog - 34min

5 rounds:
53lb Goblet squat + 15m broad jump
rest as needed

Work up to 90% FS - 205lbs
4 rounds for time:
3 x 90%FS + 5 x 95lb jump squat
time: 9:14 (freggin heavy)

Bench press: 10,8,6,4,2

Row:
10 x 100m, 20s rest b/w reps
time = 6:38