Friday

July 8th, 2016

3hr 50min

1. 7 Rounds:

Run 400 Meters

Row 25 Cals

= 20:56.

2. Back Squat; 5 Rep Max: 

= 135x6-185x4-205x2-225x2-245x1-255x1-270x1.

255# x5 Reps. 

3. For time:

1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1,

Back Squat (185#)

Power Clean (115#)

= 23:25.

4. AMRAP 7 Minutes: 

7 Strict HSPU

7 Push-ups 

= 9 Rounds Even. 

5. 4 Sets:

15 Weighted Back Extensions (Dead-stop @ Bottom) 

Rest 2 Minutes b/t Sets

= 55# x15 Reps x4 Sets. 

6. Cool down/Flush:

10-minutes of Assault Bike at an easy pace 

3-minutes of hip flexor stretch per leg 

= Complete & complete.