Friday

400m run

10 burpees
5 push jerks (77 lbs)
10 KTE
5 push jerks
3times
400m row
Time: 14:33


P.M. push jerk practice
77x5
82x5
87x5
92x4
92x4
92x4

Breakfast
Protein shake

cake
baked potatoe

olives
pinapple
hambuger
chicken
pear salad

song lyrics of the day
Well she ain't no cinderella when she's getting undressed
cause she rocks it like the naughty wicked witch of the west.