Tuesday 

June 28th, 2016

4hrs

1. EMOM for 10 Minutes:

3 Bench Press AHAP

= 95x7-115x5-135x3-145x2. 

155x3 Reps x10 Sets EMOM. 

2. Every 1:45 for 10 Rounds:

6 Strict Weighted Pull-ups (20#) 

= Complete, All 60 Reps at 20#. 

3. "Murph"

For time:

Run 1 Mile

100 Pull-ups 

200 Push-ups 

300 Air Squats

Run 1 Mile

= 26:39.

Rest 10 Minutes...

4. "Michael"

3 Rounds:

Run 800 Meters

50 Back Extensions

50 GHD Sit-ups 

= 21:47.

Rest 10 Minutes...

5. "JT"

21-15-9 Reps:

Handstand Push-ups

Ring Dips

Push-ups

= 6:11.

Total time 1:14:37. 

6. Cool down/Flush:

10-minutes of Assault Bike at an easy pace 

3-minutes of hip flexor stretch per leg

= Complete & complete.