Ball/roller work, mobility warm up.
1- deadlift- warm up 5X135,165, 3X185
2- Push up & prone jackknife/sumo dl high pull(65)
8 reps each in rounds for 10 minutes- 8 rounds
3- DB(35's) squat & push up/inverted row
6 reps each in rounds for 10 minutes- 8 rounds
4- Airdyne intervals- 1 minute warm up, then;
1 minute sprint, 2 minutes easy X6
Notes: Another rare chance to workout at mid-morning. Working a half day tomorrow, so switched this morning off for that. Also I got a few extra hours sleep and man- what a difference- I feel great! the deads were fun, and added some weight and rounds here and there. progress!