2.19.16

Warm-Up:
5x at light weight.
5 Row, 5 deadlift, 5 clean, 5 front squat, 5 push press, 5 back squat.  
______________

  1. Take your squat and bench maxes from Monday.
    5 Rounds:
    Max Military Press @ 50% max
    Max Deadlift @ 50% max**
    1 Minute front plank
    30 Seconds side plank each side.
    Between rounds, max chin-ups (palms in) 
  2. 3x
    50 Situps
    50 Flutterkicks
  3. Later do the following in order:
    3 Mile Run
    1000m Freestyle swim
    5 Mile Ruck

**Max deadlift- do these until your form starts going south, then stop.

Posted on February 15, 2016 .