took the wknd and monday off since i was working on bathroom and still under the weather.
foam roll then typical KB warm up
7 x 5 Squat : 2xFront Squat right into 3x Back squat
135, 185, 5 @ 225
then 5 x 3 BB press @ 135 + pull ups
then 10 min ski erg moderate pace
SeaLab Fitness 
You’re going to bonk you’re head on the bar doing those transition one if these days.
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