STRENGTH:
Dumbbell bench press; 5x10 with 55# DB's
New set every 3:00
55's x10
55's x10
55's x10
55's x10
55's x10
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CONDITIONING:
"Hortman"
AMRAP 45 minutes
Run 800 meters with 50# ruck
80 Air squats
8 Bar muscle ups
6 Rounds + ~380 meter run
(I left for the run on round 7 with 1:56 left on the clock and finished it in 4:21, so ~47:25 working time)
Running (w/ 50# ruck) 3:56-4:32/800 meters
Air squats 1:35-1:45/80 reps
Bar muscle ups unbroken
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ACCESSORY:
3 Rounds
2:00 Plank hold, BW
1:00 Rest
Complete
The last round was a good fight
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COOL DOWN:
Assault bike & stretching (Complete)
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