Started to do more upright rows or rows more resembling a pull up. Also threw in some hangs.
I didn't feel great with my range of motion on the heaviest Squat sets so I went back and did 3 sets of 10 with lighter weight and better range of motion.
Once I thought that I was done, or wanted to be done, I did 30 Burpees. Wasn't the best on time but I got them in.
Tomorrow is rest and Saturday I am determined to go back to Memorial Trails and kill that run. Next week will be 1/2 volume running and then it is both heavy week for 5/3/1 and prep week for the Spartan Sprint. We shall see how workout prep goes for that.
Time: 60 minutes
Warm Up: 50 Jumping Jacks / 40 Squats / 30 Sit Ups / 20 Push Ups / 10 Burpees
Squats: 5@35 / 5@42.5 / 5@55 / 5@70 / 5@82.5 / 5@97.5
Back Off Sets: 10@45 / 10@50x2
Pull Up Rows: 5 / Hang / 5 / 5 / Hang / 5
Dips: 5 / 5 / 5 / 5 / 5 / 5
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