Wednesday AM – 30 minutes of HIIT on elliptical (level 17, 10 seocnds on, 50 seconds off)
Wednesday PM – free squat, work up to 405 x 1,1,2 equipped box squat, 425 + 150 chains x 3 x 2 some other random thing
Thursday – ran four 200m sprints and did ab work
Friday AM- did four buddy carries with my 205ish pound buddy this morning on a super steep grassy hill
Friday PM – bench press, worked up to 355 x 1,1,2 shirted bench 405 x 3 board, 455 x 3-board, 455 x 2-board
bw x 2 x 50 rep pushup, three ladders of 1-2-3-4-5-6-7-8 on pullups (=108 reps) although I missed the last one and had to do a couple extra to make the 8.