11.29.16

Deadlift (2 RM - 300lbs)*

Weight	Sets	Reps
255lbs	5	3

*Superset with 10 pushups and 10- 25lb kb swings

Kettlebell Row

Weight	Sets	Reps
53kg	5	3

3 Rounds

Exercise	Weight	Reps
1-Arm KB Swing	18lbs	30
Abmat Situps	18lbs	20
Burpees	n/a	10

Time Under Tension

Exercise	Duration
Underhand BW Row Hold	2 mins
Airdyne	20 calories

Source - Wolf Brigade Gym