10.23

A1. Double leg RDL x 8 reps x 3 sets @ 50% of back Squat double from last Tuesday
A2. DB Bench press x 10 @ 2121 tempo x 3 sets, rest 10sec.
A3. Banded tricep ext. x 30sec. @ 3030 tempo x 3 sets, rest 60sec.
+
:90 on :90 off for 6 rounds
10 Russian kb swings , 55/35# per hand
12 ball slams
amrap calories on rower

**if you are hitting it hard; try to increase 1 cal on rower each round
**the objective is 90 seconds of work @ 90% effort and 90% of rest
**actively walk around in your rest time