WED

FX Warm up 100 burpees 5min 45 sec

FX as described:
1 x (6 – 4 – 3 – 30) BB Bench Press – Flat – 135#, 145#, 152#, 100#
(did 5×10 pistol BW SQ in between each set)
4 x 6 Body Pull w/ 2sec hold at the top
(did 5×10 hanging leg raise between each set)
Part II
4 x (Combo: 15 Bent Over Row/ 10 Biceps Curls/ 5 OH push-Press)
95#, 65#, 95#

Part III – 5 rounds –
8 med ball Push-ups
20 Med Ball Sit-ups – 10#
subbed 20 high jump tuck burpees in for Med Ball Slams –
5 Pull-ups

3×10 back bend to stand, 3x1min weighted flutter kicks, 3x 20 fast pushups,

Cardio- right after-

Bike 9miles some on sand, mountain frame with 10lb pack, to beach, 1 set pull-ups and leg raises, pushups on bars, then 500 meter swim out to buoy, chilled out, and rode back 9miles with 1 3 min sprint.
then 100 burpees in 5min 55 sec, light stretching/yoga
Later spaced out
Burpees 50
Chins 6
Lsit leg raises Dip Bar 20
pushups 20
x 5 rounds

Later- Burpees 100,
Kickboxing rounds 1min in between burps+ Burpees 50,30,20

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