Finally caught up on blog posting. Between training and working a lot more, my days are much busier so I ended up getting about a week behind on posting.
30 min @ 75%/moderate effort:
400m Row
30 du's
10 walking lunges
10 kbs - 16kg
10 rds
+
rest as needed
+
Weighted Front Bridges, 30 sec heavy x 5 sets, rest as needed
45# on back 30 sec on 30 sec off for 4 sets then took a full min off before completing the final set
8
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