CAST 3.2

0730

1) warmup: spiderman lunges, cocky walks, high knee lunges, high kicks

2) sprints: 10 rounds
5 x single leg lateral hop over, straight into 20 yd sprint

3) bench press - 7x1 @ 170# (95% of 3rm)

4) 50 x slideboard plank pushups for time - 3:52

5) LATT on spin bike
5 x 30 seconds on / 2 minutes off
*max intensity

6) bonus: 3 rounds
15 x reverse grip barbell curls, 45#
15 x banded triceps extensions

• Notes: Slideboard plank pushups....gnarly gnarly. Was supposed to do the full pushup variation but it tends to bug my shoulder so opted for the planks. Crazy core intensive. Really enjoyed this workout.
• Body: No soreness.