Monday

April 25th, 2016

3hr 55min

1. 5 Rounds:

Row 750 Meters

Rest 2 Minutes b/t Rounds

(Total 3750 Meters) 

*Goal is sub 1:44/avg. pace across all 5 rounds. 

= 2:32.9, 2:33.0, 2:33.7, 2:34.1, 2:35.1.

(1:42.5/avg. pace)

Total time 20:48. 

2. Back Squat; 5x5 at 90% of 5 Rep Max, New set every 2:30: 

= 135x7-185x5-205x3-225x2.

5x5 at 235lbs, New set every 2:30. 

3. For time:

40-30-20 Reps of, 

Push Press (95lbs.)

Box Jumps (24")

Pull-ups 

= 9:13.

Push press 31-9 / 21-9 / 13-7.

Box jumps unbroken AFAP.

Pull-ups 31-9 / 20-10 / 13-7. 

4. Every 3 Minutes for 15 Minutes (5 Rounds):

Run 400 Meters

Max Reps of Strict Handstand Push-ups 

= 36 / 27 / 27 / 24 / 24.

Total 138 Reps + 2k Running. 

Runs 1:19-1:29/400 meters. 

5. Deadlift; 4x4 at 82.5% (No bounce), New set every 2 minutes:

= 135x6-225x4-275x2.

4x4 at 295lbs (84%), New set every 2 minutes. 

No belt on these. 

6. Cool down/Flush:

10-minutes of Assault Bike at an easy pace

3-minutes of hip flexor stretch per leg

= Complete & complete.