thurs july 8
4 min jog
stretch checks
3 build ups
3 backflips
marching a’s for distance 3x100
a. clean 5x7,5,3,3,3@170,180,185
a. incline bench 5x10,8,6,6,6@130,135,145/150
a. seated high row 5x10,8,6,6,6@115,125,130
b. side cable pulldowns 3x12,10,10@30,35/30
b. human flag holds 3x1 each
b. quad flexes 2x12,10
light stretch
walked in cold ocean