Tuesday- UB Vol + MAP Varied
A1. Push Press, 3 x 3 Unbroken heavy, rest 30 sec
A2. CTB Pull Ups, 3 x 22 Unbroken, rest 3 min
+
3 sets @ consistent effort  **mix and match order every time.
Row 500m
25 Air Squats
25 Back Extensions
20 Tuck Ups
rest 4 min b/w sets    

Uhh been a while since my hips and legs felt this sore...

A. 185, 195, 195

B. 22,22,22 to my surprise, all butterfly. 

4:03

3:57

4:20

Last round of back extensions, back was really really tight. Couldn't finish unbroken, took a breather at 12 and 20.