Tuesday 10/9, Foundation

Function:
Warm up:
15 x rdl, press, squat, good morning @ bar

Then:
1x20 back squat @ 155# (easy)
2x5 deadlift @ 245# (slow)
2x5 bench press @ 185# (thumbless, fast)
2x8 strict pullup
1x20 swing @ 70#

Then:
2000 m row (7:23)
(done @ 75-80% effort)

Then: cool down

Notes:
Sleep: 7 hours
Weight: 204#
Nutrition: approx 3500 cals