Saturday

July 9th, 2016

4hr 15min

1. 3 Rounds: 

Run 1 Mile w/ 50# Ruck

Rest 3 Minutes b/t Rounds

(Total 4800 Meters) 

= 7:22, 7:22, 7:21.

Total time 28:05. 

2. Bench Press; 4 Sets of 7 Reps at 80%, Rest 2-3 Minutes b/t Sets:

= 95x7-115x5-135x3-145x2-155x2-165x1-175x1-180x1.

150# x7 Reps x4 Sets. 

3. For time:

100 Chest to Bar Pull-ups 

100 Handstand Push-ups 

100 GHD Sit-ups 

100 Alternating Pistols 

= 17:40.

4. For time: 

21-15-9,

Assault Bike Cals

D-Ball Cleans (100#) 

= 6:56. 

5. 3 Sets:

20 Single Arm Dumbbell Row, Left Arm

20 Single Arm Dumbbell Row, Right Arm

Rest 3 Minutes b/t Sets

= 55# x20/20 Reps x3 Sets.

6. Cool down/Flush:

10-minutes of Assault Bike at an easy pace

3-minutes of hip flexor stretch per leg 

= Complete & complete.