Saturday 

June 25th, 2016

4hr 20min

1. 5 Rounds:

30 Cal Assault Bike

30 GHD Sit-ups 

30 Push-ups 

= 19:47.

2. 5 Sets:

10 Back Rack Walking Lunge (5/leg) 

Rest 2-3 Minutes b/t Sets

= 185x10-185x10-195x10-195x10-205x10. 

3. For time:

40-30-20, 

Wall Ball (20#)

Cal Ski Erg 

= 8:28. 

4. AMRAP 12 Minutes:

12 Burpee Box Jump Over (36") 

3 Rope Climb (15') 

= 5 Rounds + 3 Reps. 

5. 5 Sets: 

10 Single Arm Dumbbell Row, Left Arm

10 Single Arm Dumbbell Row, Right Arm

Rest :90 Seconds b/t Sets

= 70# x10/10, 70# x10/10, 70# x10/10, 70# x10/10, 70# x10/10. 

6. Cool down/Flush:

10-minutes of Assault Bike at an easy pace

3-minutes of hip flexor stretch per leg 

= Complete & Complete.