Tuesday 

June 21st, 2016

4hrs 05min

1. 10 Rounds:

Assault Bike 20 Cals 

Rest :60 Seconds b/t Rounds

= :44, :48, :46, :45, :44, :46, :46, :46, :46, :47.

Total time 16:38. 

2. Bench Press; Work to Heavy Single:

= 95x8-115x6-135x4-155x2-165x1-175x1-185x1(PR). 

3. EMOM for 6 Minutes: 

5 Bench Press at 150#

= Complete, 6x5 at 150# EMOM. 

4. 5 Rounds:

Run 400 Meters w/ 45# Plate 

20 Push-ups 

20 Yard Sled Push (275#)

*Wear a 20# Vest

= 19:34. 

5. 10 Rounds:

10 Pull-ups 

30 Double Unders

= 6:57. 

6. Cool down/Flush:

10-minutes of Assault Bike at an easy pace

3-minutes of hip flexor stretch per leg 

= Complete & complete.