Great workout to finish the week off. Felt pretty beat up going into today. nearly puked today and was even seeing spots after 60 seconds of work on an airdyne. Damn.
row 5min easy
x6(rep) barbell complex @ 95lbs without setting bar down.
dead lifts/bent over rows/hang cleans/front squats/push press/back squat/pushups
x 3
10->1 ladder
dead lift 215lbs/pullups/pushups
4 rounds
20 second row hard
40 second row easy
Calories: 14/13/10/11
4 rounds
15 hard/45 easy (not what was prescribed but what i did)
50calories total
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