CAST 5.1

0730

1) warmup: hang cleans, pvc ladder monkey bars, plank pushups

2) plyos: 3 rounds
10 seconds quick feet - over over back back
3 x athletic burpees
10 seconds quick feet - over over back back
3 x see-saw walk to burpee

3) back squat - 6x3 @ 240#

4) rack pull from just below knee - find 7rm (255, 275, 300#)
*no hook grip
*in between each set accumulate 100 total reverse hypers

5) trunk: 5 rounds
10 x russian twists, 8#
10 x med ball situps, 8#

• Notes: Awesome day. Still recovering from hiking La Plata this weekend so I wasn't fully firing today but every felt great. Grip was the limiter on the rack pulls - feel like I could have gone heavier if not for that.
• Body: Legs are very sore from the weekend...mostly quads, glutes, and calves.