[Monday] 04.13.15 AM Upper + Lunch GRPT+ PM 3 Mile Ruck Intervals

AM
[A] Warm-up

[B] DB Incline Bench Press 6+6 (Drop set)
70/60, 70/60, 70/60, 80/60

[C] Incline DB Bench Press 6+6+6+6&
Steep incline, less steep incline, flat bench
55,55,60,65

[D] Cable Flies 4x12
70, 70, 70, 70

[E] Tricep Extension 4x12
100, 130, 130, 130


Lunch
[A] 4 min EMOM 35% of max sit-ups-l
Last round max sit-ups
16,16,16,16,17

[B] 4 min EMOM 35% of push-ups
Last round max push-ups
20,20,20,18,12

[C]Run 2 miles

15:41

[D] Mini Core Crusher 
50 Weighted sit-ups
50 Flutter kicks with Ruck OH
50 Hello Dollies
50 Leg levers
50 Flutter kicks with chest presses

14:51

All done with a ruck or #45 plate

PM
[A] 3 Rounds
3 mile ruck intervals

35:01, 35:31, 35:40


History 
02.04.15
12.04.15