500m row warm-up

Back squat
10X 45lb warm up
5X 95lbs - 5X 115lbs - 5X 135lbs - 5X 145lbs - 5X 155lbs

5 rounds
125m row
20 weighted sit-ups

Dips
5-5-5

Starting to feel good! On the come back trial now! Squats aren't where they were yet but feeling my strength coming back!

300m row
25 Ring push-ups
300m row
25 KTE
300m row
25 Air squats
300m row
25 Ab wheel

1-6
Thruster's 25lbs DB's
Pull-ups
6-1
Body rows with rings
Deck squat 25lbs

500m row

Push Jerk
5 X 75lbs - 5 X 95lbs - 5 X 115lbs - 5 X 125lbs - 3 X 130lbs

Just couldn't get the last 2 on my last set!

5 rounds
20 DU's
15 Sit ups
10 ring push ups

Saturday 27th

Active rest!
Took Argos Cross Country schooling today @ Campbell Valley what a super star he was. Last show of the season is fast approaching.

Friday September 26th

5k run with Ms. Hollie 27.10 haven't hit a PR on my 5k since April which was 26.06 but I'm on the come back trail so my plan is to get in the 25's by January:)

WOD
2 - 2 min rounds of boxing

Stiff leg DL's off 10" box
3 X 15 @ 80lbs

Deadlifts
2 X 20 @ 125lbs

50 DU's

Warm - up
4 - 2 min rounds of Boxing fun fun fun felt so good to punch!

10 rounds
5 DB swings
5 Goblet squats
5 push - ups
5 pull - ups
200m row

no time just an awesome sweat with a good partner pushing me through it! Getting back on track and it feels good!

Back Squat
5-5-3-2-2
95lbs - 115lbs - 135lbs - 145lb - 150lbs

5 X 10 Ab wheels burn baby burn!

Workout was late tonight I had a riding lesson first then trained! My squats were good but I wasn't into going heavier.