Thursday 

July 14th, 2016

2hr 50min

1. Assault Bike:

100 Cals

Rest 3:00 b/t Rounds 

x3 Rounds 

= 5:32, 6:04, 5:58. 

Total time 23:34.

2. Bench Press; Work to Heavy Double:

= 95x7-115x5-135x3-145x2-155x2-165x2-170x2. 

3. EMOM for 5 Minutes:

6 Bench Press (150#) 

= Complete in 5:35. 

Fell off EMOM pace slightly but finished the remainder of the 30 reps at 150# for time in 5:35. 

4. 5 Rounds:

5 Bench Presses (145#) 

10 D-Ball Cleans (100#)

15 Cal Row 

= 10:36. 

5. Cool down/Flush:

10-minutes of Assault Bike at an easy pace 

3-minutes of hip flexor stretch per leg 

= Complete & complete.