Update

4-17
Rest

4-18
Elliptical
35 min, Random hill, level 14, 132 avg. HR

4-19
Rest

4-20
prep - foam roller, GFM
24 kg Get-up + x 1+1
32 kg Get-up to hand x 5+5
32 kg Get-up x 1+1

40 kg Two-arm swing x 80 total reps
044 protocol - 3 min series

barbell
DL - 315 x 3, 375 x 3, 315 x 5
MP - 135 x 3 x 3
Sq - 275 x 3, 315 x 3, 245 x 5
Bench - 225 x 3, 250 x 2, 225 x 3

Neutral grip Pull-up + 20# x 5 x 5 sets
Single leg Calf raise + 20# x 10+10 x 3 sets
Triceps push-down x 160 x 12, 10