Monday 

July 4th, 2016

4hrs

1. 4 Rounds:

25 Cal Assault Bike

25 Cal Row

25 Cal Ski Erg

= 18:12.

2. Back Squat; Work to Heavy Double: 

= 135x7-185x5-205x3-225x2-245x2-255x2-265x2-275x1(f2). 

3. For time: 

21 Back Squats (205#)

15 Back Squats (225#)

9 Back Squats (245#)

= 6:45. 

4. "Sisson"

AMRAP 20 Minutes of:

1 Rope Climb (15')

5 Burpees

Run 200 Meters

*Wear 20# Vest 

= 13 Rounds Even. 

5. 5 Rounds:

50 Double Unders

7 Strict HSPU to 4" Deficit

= 5:55. 

6. 4 Sets:

20 Weighted Back Extensions 

Rest 2 Minutes b/t Sets

= 45# x20 Reps x4 Sets.

7. Cool down/Flush:

10-minutes of Assault Bike at an easy pace 

3-minutes of hip flexor stretch per leg 

= Complete & complete.