Monday

July 11th, 2016

3hr 45min

1. Rowing:

3x 300 Meters, Rest :20 Seconds 

Rest 2 Minutes b/t Rounds

x4 Rounds

(Total 3600 Meters)

=

Rd 1) :58.6, :59.6, :59.7. 

Rd 2) :59.7, 1:00.0, 1:01.0.

Rd 3) :59.0, 1:00.4, 1:00.4.

Rd 4) :58.9, 1:00.4, 1:00.2.

Total time 20:37.

Avg. pace 1:39.6.

2. Back Squat; 5x5 at 90% of 5 Rep Max:

= 135x6-185x4-205x2.

230# x5 Reps x5 Sets, New Set Every 2:30. 

3. 6 Rounds:

Run 400 Meters

25 Kettlebell Swings (53#)

25 GHD Sit-ups 

= 21:29.  

4. Cool down/Flush:

10-minutes of Assault Bike at an easy pace

3-minutes of hip flexor stretch per leg 

= Complete & complete. 

5. Tread Water for 20 Minutes:

1min No Arms (arms tied behind back) 

1min With Arms

x10 Rounds

= Complete.