[Saturday] 04.04.15 AM Back/Leg + PM Ruck/Core

AM
[A] Foam Roller

[B] Deadlift 4x5
245, 265, 315, 315 (x9)

[C] Stiff-legged deadlift 4x10
145, 185, 185, 195

[D] 4 Rounds
15/15 Standing founder

15/15 Back lunge founder

15/15 Kneeling founder

10 Back extension

[E] 2 Rounds

20/20/20/20 Jan Fonda

[F] 600 Step-ups for Time (#40)

PM
[A] 5 mile ruck (#40)

Distance: 5 Miles
Speed:  3.7 mph
Duration:  1:21.00

Used bare foot Merrell's- bottom of foot is sore. In search of the the new pair of of shoes for the HCL.

[B] Mini Core Crusher
50 Sit-ups w/ ruck
50 Flutter-kicks w/ ruck OH
50 Levers w/ ruck OH
50 Hello dollies w/ ruck OH
50 Chest press- flutterkicks

Based on Core crusher from Give Me a Hoo-Rah!

History
01.27.15
12.19.14