M 4.14.14

A. Overhead Squat @ 23×1; 4-5 x 4 / 2:00 – 3:00

65 lbs x 5 / 75 x 5 / 85 x 5 / 95 x 5 (this last set was pretty unstable)

B. Single arm DB Row @ 20×1; 6-8 x 4 / 60 sec

45 lbs x 8 / 45 x 8 / 45 x 8 / 45 x  7;

C. Seated BTN press 6-8 x 4 / 90 sec

65 x 8 / 75 x 8 / 85 x 7 / 90 x 4;

+

Airdyne 20 sec building effort each rd (90% – 100%) / 2:40 x 5

+
AMRAP in 10 min
60 sec Airdyne
20 walking lunges
10 ring dips

(rest 4 min)

AMRAP in 10 min
200 m Row
1 Rope Climb (20′)
30 DU

4Rds of the first AMRAP, 4Rds + 200m Row + 1 Rope Climb for second AMRAP.  My quads were on fire during the first one.

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