Tue 11th 

Eastcoast - nogi


Mon 10th 

A. RDL 3 x 6 80,100,100kg

B. Assaultbike 2 x 7mins; rest 7mins

C. Ab rollouts 3 x 10

Not quite perfect pacing this evening 🙄 . Some Romanian Deadlifts and into 2 x 7mins on the #assaultbike , 58rpm target...

A post shared by David McConkey (@david_mcconkey) on Jul 10, 2017 at 1:53pm PDT