Wednesday

July 13th, 2016

3hr 55min

1. Assault Bike:

50 Cals

Rest 2:00

50 Cals

Rest 2:00

30 Cals

Rest :60

30 Cals

Rest :60

10 Cals

Rest :30

10 Cals

= 2:17, 2:29, 1:19, 1:28, :21, :23.

Total time 14:47. 

2. Front Squat; Work to Heavy Single:

= 135x7-165x5-185x3-205x1-215x1-225x1-235x1-240x1. 

3. Front Squat; 10 Sets of 3 Reps at 85%, New Set Every :90 Seconds:

= 205# x3 Reps x10 Sets. 

4. "RJ" 

5 Rounds:

Run 800 Meters w/ 50# Ruck

5 Rope Climbs (15')

50 Push-ups 

= 39:46. 

5. Cool down/Flush:

10-minutes of Assault Bike at an easy pace 

3-minutes of hip flexor stretch per leg

= Complete & complete.