4.1.16

Warm-Up:
5x at light weight.
5 Row, 5 deadlift, 5 clean, 5 front squat, 5 push press, 5 back squat.  
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  1. Take your squat and bench maxes from Monday.
    5 Rounds:
    Max Bench @ 50% max
    Max Squat @ 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:
    4 Mile Run
    1200m Freestyle swim
    6 Mile Ruck
Posted on March 26, 2016 .