Thursday

May 19th, 2016

2hr 05min

1. Warm-up:

Foam Roll Lats/Thoracic Spine (5-10min) 

Then 3 rounds of, 

15 Air Squats

10/10 Leg Swings 

5 Push-ups 

= Complete. 

2. 7 Rounds for time of: 

400 Meter Run

30 Yard Sled Push (305lbs.)

2 Legless Rope Climbs (15') 

= 23:44. 

Running 1:22-1:32/400 meters. 

Sled pushes unbroken, steady grind.

Legless rope climbs 1, 6-8 deap breaths, 1. 

3:23/round x7 rounds. 

3. Cool down/Flush:

10-minutes of Assault Bike at an easy pace 

3-minutes of hip flexor stretch per leg 

3-minutes of anterior shoulder stretch per arm 

= Complete, complete & complete.