100s, 100 seated shoulder press, 100 seated rows, 100 hack squats. The idea of 100s is to pick a load at about 50% 1RM and get to 100 any way possible. 1st set 30, 2nd, 20, 3rd 13, 4th 3 and so on. High EPOC value. (post exercise oxygen consumption). Burns calories for hours.
2mi ruck, 105 out. bleh.
114 today
arms and shoulders.
113 out today
push/pull x 2, leg presses
heavy rows, heavy decline press, anti-rotation rows, pullups.
deadlifts, shoulder press, face-pulls.
shoulders: presses, flys, halos, anterior raises, bent over rows.
push/pull x 2
