Friday- UB Int + UB Density + MAP Row
A. Push Press, build to 1RM
B. Single Arm DB Split Jerk, build to a tough 5/arm **split with your regular split on both legs, not switching w/ arms.
+
3 CTB Pull Ups/30 sec for 10 sets
rest 5 min
x 2
+
Bike 10 min 
*record max Cals
*avg HR
*avg Wattage

A. 135, 155, 185, 205, 225, 230(f)

Don't remember if that's a pr or not. 

B. 20,30,40,50,75#

That 75# was pretty much a max effort. But we don't have any dumbells between 50# and 75# lol! 

CTB- done

AD, 161. Our AD only measures distance and cals... Here is a break downs

At 2 mins 35 cals

At 5 mins 85 cals

At 7 mins 112 cals

At 10 mins 161 cals

Between 5 and 7 mins is when my quads were feeling full of lactic acid and did not want to push.