Tuesday

July 5th, 2016

4hr 30min

1. Running: 

10x 400 Meters, Rest :60 Seconds b/t Rounds

= 1:17, 1:19, 1:18, 1:17, 1:18, 1:17, 1:17, 1:17, 1:18, 1:17. 

Total time 21:55. 

5:10/mile pace for 4k of intervals. 

2. Bench Press; Work to Heavy Single:

= 95x7-115x5-135x3-145x1-155x1-165x1-175x1-180x1-190(f). 

3. Bench Press; 7x5 at 85%, New Set every 2:30: 

= 155 x5 Reps x7 Sets. 

4. 5 Rounds:

Row 500 Meters

30 Wall Balls (20#) 

= 16:10.

5. For time:

20-18-16-14-12-10-8-6-4-2 HSPU

10-9-8-7-6-5-4-3-2-1 D-Ball Clean (100#)

= 9:59. 

6. EMOM for 20 Minutes: 

12 Push-ups, Unbroken & Wearing 20# Vest

= Complete, 240 Reps w/ 20# Vest.

7. Cool down/Flush:

10-minutes of Assault Bike at an easy pace

3-minutes of hip flexor stretch per leg 

= Complete & complete.